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Lifting Ourselves and One Another

Tuesday, January 14, 2020


Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 4 sets, rest approx.. 60s

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

B2.  Banded Lat pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard

Comments: 9

10:17 Rx. Holy did I underestimate that. Ruined me. I thought I was good at rope climbs. Midline absolutely trashed. Started on the GHDs because of numbers which meant I had two sets of 3 rope climbs towards the end of instead of 3/2/1. Waiting for the GHDs a few times was actually a blessing in disguise probably.
Thanks Todd!

8:22, ouch. Went with unbroken GHD’s only lowering to neutral (this is hard!). Trying to build my hollow and/or core strength a bit. This did cause a breakdown for me at rep 12 in the rope climbs. Couldn’t make the 2 pull any more and needed a re-grab to reach the beam. The core duplication in this couplet got real! 😉

9:49 RX

RC: 10’ (lots of flailing)
GHDs: parallel (as far as I can go without getting motion sick)

Saying goodbye to my midline for a few days.

Thanks Ragnar. Great pre and post WOD mobility.
You’ve been taking lessons from Todd

12:29 Rx
This one really highlighted my terribly poor capacity. After the first round, had to wait far too long to be ‘ready’ for the next rope climb attempt. 2 pull climbs also disappeared quickly after the first round and by the end I was having trouble locking in my feet at all.
GHDs were…..GHDs. Thought I could go unbroken here…thought wrong.

Good job 5pm and thanks Ragnar!

8min flat and already paying the price for quick GHDs. Rope climbs were pure survival

Rx 7:58

Brett, you are an evil genius 😈. That couplet was devastating. Rope climbs got harder and harder with those GHDs. Rope climbs went from hands to feet with the 1st 5 climbs to knees to hips for the next 6.

Thanks Todd! Great work 10am!

Took one look at this workout and knew my abs were going to be a joyous mess moving from from GHDs to rope climbs. I immediately focused on setting my feet on the rope much lower than usual to save my ab strength and to work on rope technique with tired abs. Todd’s coaching lead to big improvements that made me excited about my progress today.

I suck at my foot control on the climbs so I did my best to keep learning while keeping a decent pace.

I learned I have to set GHDs at two notches instead of three. Much better performance.

TT WOD was gloriously difficult/challenging. My back didn’t cramp up like last week. Ring pull ups with false grip we’re difficult. I had trouble setting the right height for ring pull ups but I got something out of it. Really like this new TT.

WOD pretty sure my time was 13:14 (but it could have been 14:13). Need to work on holding rope between feet. As Coach Shannon coined it, I was frogging it 🙂 Thanks for the help and tips!

TT was great. Challenging, for sure. Being more familiar with the movements helped with intent. Thanks, Derek M

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