THURSDAY 8/31/2017

THE WORK

• 5 Rounds NFT
  • 5 Weighted Rope Pull Ups
  • 2 Rope Climbs
  • 20 Banded Pull Ups

*Make the rope climbs as difficult as you can complete each round. Round 1 might be 2 Legless L-hold climbs, Round 3 is 1 Legless Climb and 1 J-hook Climb, and Round 5 is 2 J-hook Climbs. 

THE FOCUS

Here we are working on our vertical pulling strength as well as high rep rope climbs under fatigue. 

THE NOTES

This WOD is not for time, but you should try to minimize rest in the middle of the round. Move from one exercise to the next as quick as possible, and rest between each round.

Weighted Rope Pull Ups

Use the mini ropes that you can drape over the pull up bars. You can add weight by holding a dumbbell between your feet or using a weight belt. Keep in mind, these pull ups will be much more taxing on your grip, and you do have 2 climbs immediately following.

Rope Climbs

As stated above, make these climbs as difficult as you are able to complete each round. You may do any combination of climb in any order. Here are the climbs in descending order of difficulty:

• Legless L-Hold
• Legless
• 1/2 Legless + 1/2 J-hook
• J-hook
• Scaled - 3 Pull Up and Locks (Do one pull and lock your feet in, then get down)
• Scaled - 3 Jumping Pull Ups + 3 Knees to Elbows

Banded Pull Ups

These are meant to be done very quickly through near full range of motion. Use a band that will allow you to get all 20 in one set, as fast as possible.