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Wear Your Long Socks

JT Scott | 07/04/2013 | 12

Today we’re breaking out the crash mats and teaching technique… namely, how to climb a rope. This is something a lot of you have asked for, and it’s a great skill using your core to elevate your hips.

Have some fun today… and wear long socks. Trust me, you’ll wish you did.

Strength:
ROPE CLIMBS

WOD:
24 Push-Ups
250m Row
20 Push-Ups

250m Row

16 Push-Ups

250m Row

12 Push-Ups

250m Row

8 Push-Ups

250m Row

4 Push-Ups

250m Row

SCALING OPTIONS:
Scale down using box/bar only – no knees
Scale up by using Ring Push-Ups
Scale up 50% as many HSPU for Push-Ups.

12 comments for “Wear Your Long Socks”

  1. Olivia says:
    July 4, 2013 at 9:58 pm

    Oh my god, will someone teach me to climb a rope when I get back?? It looks like so much fun and I’ve only and one chance to (attempt to) do it…

    Have fun with this WOD today guys. I can’t say I’m too disappointed to miss rowing and push-ups…

  2. Donne says:
    July 5, 2013 at 8:26 am

    WOD: 17:12

    Rope climbs was the childhood thing I always wanted to do, but never could. Looking forward to crossing that off one day.

    I started to subtract 2 from 12 in the last two sets, blame it on the hu-hu-hu-hu-humidity. On the bright side, KP saw how I can improve my rowing and burned some extra calories I consumed over the 4th! Nice work 6:30!

  3. Hillary says:
    July 5, 2013 at 9:11 am

    Progress on rope climbs. I discovered that having weaker abs is impacting this move for me – need to lift those legs up while hanging! I got a couple of “scootches” up the rope, though, so that’s improvement.
    WOD: 13 min flat. 30″ box for push-ups – my arms were still burning from Wednesday’s 120 push-ups, so I picked a scaling where I could keep moving.
    soooo…. hot…..

  4. Renee says:
    July 5, 2013 at 9:30 am

    Ew gross! Pants and socks in this heat! JT is right though- the ROI on this move doesn’t crunch when you chafe your inner thigh and ankle.

    This morning I did beach WOD:
    Run 1 mile barefoot in sand
    Then 5 rounds:
    20 pistols
    10 push ups
    Run 1 mile barefoot in sand

    Finished in 36:25

    My “mile” was a completely unofficial guesstimate and judging from my time I’m pretty sure it was more than a mile.

    I may be in this evening to work on bench press. I can’t stay away!

    • Renee says:
      July 6, 2013 at 11:57 am

      Confirmed: beach is 3/4 mile long so my runs were actually 1.5 miles. Today I did the same but between runs I did 200 goblet squats with a ~20# rock I found. Time was exactly the same: ~36 min

  5. Dan Dan The Tuba Man says:
    July 5, 2013 at 10:17 am

    WHAT!? NO SWIMMING?!?!

  6. Mike says:
    July 5, 2013 at 10:33 am

    Climbing was awesome. I’m definitely better than I was in 5th grade, but I need to work on my feet so I don’t slide on the way back down.

    I’m glad I didn’t do all the pushups on Wednesday before this one. 13:38 Rx, the first round of pushups was a breeze, then it quickly deteriorated. Can’t wait for this heat to break.

  7. amos says:
    July 5, 2013 at 10:34 am

    Rope Climbs: Fun!
    WOD: 13:05 rx. This was disgusting. So much sweat.

  8. Dan Dan The Tuba Man says:
    July 5, 2013 at 2:12 pm

    My rope climbs felt great today. I’ve come a long way since last time. J-hook method FTW.

    WOD: 11:47 Rx+ (decline ring pushups /w feet on stool)

    Good noon class. Way to power through with it being so

    http://www.youtube.com/watch?v=GeZZr_p6vB8

Comments are closed.