A WOD adapted for mortals.
Five rounds for time of:
1 x 15 foot Rope Climb (or three pulls from the ground)
5 Handstand Push-Ups (or 5 HEAVY Shoulder Presses)
15 Overhead Squats with 45# bar
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
And as there should, there will be bitchen' modifications. It may be rounds, movement, load, or any combination of those but just make sure to stick with your best form for the work.
8:30 Humbling! Kudos to whoever can do that rxd!
Reg rope climbs, 10#plate + 1 ab mat hspu, single leg squats, no weight. Sweaty mess in under 10 mins.....good times!
Ohhh...awesome job on your first rope climb Kim!! You cleaned that thing & made it look so easy! Congrats, you rock!
Posted by: Betsy | July 11, 2011 at 22:58
10:45 regular rope climbs, HSPU w/1 abmat & 10# plate and regular OHS w/35# bar
Posted by: Angela | July 11, 2011 at 22:18
11:46 with 35# bar and rope pulls.
2nd WOD with 22# bar 9:50
Posted by: Suzie | July 11, 2011 at 20:32
5 rounds:
1 L rope climb
5 HSPU
10 one legged squats (alternating)*
15:36
*16 reps with 45# bar on OHS then too fatiqued so went to regular one legged squats.
Nice job Bill and Randy!
Posted by: Jeb | July 11, 2011 at 20:20
32:18 RX'd Randy
8:2? Jenn
Posted by: Randy | July 11, 2011 at 20:11
8:3? Regular rope climbs, 35# squats
Awesome job Randy and bill with the one legged over head squats- impressive!
Posted by: Nik | July 11, 2011 at 19:22
33:02....used 45#plates for hspu, and a few questionable reps. Otherwise I'll take the effort and run.
Posted by: Bill | July 11, 2011 at 18:07
9:xx
Rope climb no feet
5 hspu on 45# to the floor
10 1 leg overhead squat with pvc
Posted by: will | July 11, 2011 at 17:40
5 x
1 rope climb
5 HSPU's 1 abmat
15 OHS #45bar
10:30
Posted by: MIKE R | July 11, 2011 at 12:53
3 rope pulls
5 handstand push-ups 1/2 rom
15 oh sq 45#
22:23
Posted by: Janice | July 11, 2011 at 12:28
10:14 (did handstands on the metal 'fence')
Posted by: Joseph Aihara | July 11, 2011 at 12:11
10:30
Posted by: Rob | July 11, 2011 at 09:15