Workout of the Day

3 rounds for time of:

-400-m run or 500m row

-15 ring dips

-2 legless rope climbs

Rope Climb Scale: Attempt as much of the rope climb in L-sit position as possible. Don’t worry if you come out of L-sit. Scale legless rope climbs by grabbing as high as you can on the rope (jump if you can) and doing a controlled legless descent. Use 3 descents to count for rope climb. The next scaling step would be 5 strict pull ups per rope climb. Use singles if needed. The next scale would be to accumulate 20 seconds with your chin over the bar as one rope climb.

Scale dips using bands or full range of motion on rings https://youtu.be/NjujVHxnstc?t=52

-3R on a 6 min timer Run up Baltimore hill from N Bradford st to N Eddison St

20 min of backward attempts up Baltimore hill.

Go at a pace that suits you according to your individual work capacity, coordination and comfort travelling backwards. You can walk or jog or run. Be cautious of obstacles, cars and people. Rest as needed but try to take recovery on the trip back down the hill, while keeping a consistent effort going up the hill. Concentrate on keeping your feet under you and not swinging legs out to the side of your body. Be sure to use the big-toe side of your foot when incorporating a toe-to-heel action.

On week 5 we did 7 Rounds. Today we aim for 8. Try to work at the highest weight you did on week 5. Remember to Record your heaviest weights for each and note the surface you used. Try to work as many rounds as possible as the heaviest weight you can move well.

WOD = Week 6

Sled 8 Rounds

-15s sled push

-45s backwards sled walk

Rest at least 90s between efforts. Take more if you need it. You will likely need different weights for forward and backward Increase weight each round as able. You want a weight that you can move continuously on the surface you are using.. so no recommended weights are provided. The heaviest weights should slow you down significantly, but still allow you to move. Increase weight each round. But on backwards sled go from toe to heel. If you find yourself shuffling, then the backward weight is too heavy.

6 sets of 1 min max cleans (singles). Building load across sets

-1 min squat cleans (no more than 165/115)

-Rest 3 min

-1 min squat cleans (no more than 185/125)

-Rest 3 min

-1 min squat cleans (no more than 205/135)

-Rest 3 min

-1 min squat cleans (no more than 165/115)

-Rest 3 min

-1 min squat cleans (no more than 185/125)

-Rest 3 min

-1 min squat cleans (no more than 205/135)