rope climb wod – Wed 5.30.18

 In W.O.D.

Strength: Cluster.  Work up to a heavy 1-3 rm max, and work rope climb technique

ConditioningRegionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

• The J-Hook Rope Climb

This rope climb wod is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.

MARK your calendars!!

  • Friday, June 1st – Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)
  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!
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