You're going to be doing 15 rope ascents in this workout. Plan accordingly. We recommend you wear bottoms that don't ride up too much in order to cover your inner calf.
We've attached some tips from our good friend, Jolie Gentry. Enjoy.
WOD
Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Huge day. First muscle-ups ever...nailed 'em. I vow never to lose that ability. Then I crushed that DB workout w/ 75's and was ready for more. I can finally do HSPU's, DU's, rope ascents, and muscle-ups...yes! Ran 3.0 miles in 29:52 on Saturday and was ready for more. 8 mos. til sectionals, for now need to do an invitational to get the feel for competition. Need more work on some technical movements, specifically squat cleans and squat snatches. Then I'll lock in tireless cardiorespiratory efficiency. Start a 72 tomorrow, will push hard at work. Firehouse WOD's get interesting sometimes. Happy to be alive today. Hope all is well.
26:00 Rx
I think I've counquered my fear of the rope climbs, although I had to rest a lot longer before going up on Round 5 because that fear of falling started creeping into my head. I went extra hard on the wall balls since I knew that was the only way I could make up time against Brian and Roman ... well that and Roman putting the long sock on the wrong foot.
Go Lakeshow!
25:38 Rx
sam was ahead the entire time and that kept me pushing through the wall balls
i wont put the long sock on the wrong foot anymore, i wonder what my time would have been if i didnt wast the time switching socks to the other foot.
GO LAKERS!!!
Love these type of workouts! I was high on endorphins pumping on both the workout AND the LAKERS!!!!!