October 2, 2012

Katya got to the top today! Nice job, and a list of new levels achieved all around- heavier bells, higher boxes and knees hitting elbows. When you think its not getting any easier, look at what you couldn’t do a year ago.

SKILL: Rope Climb

WOD: Courtesy CFHQ (modified)

25 Walking lunges

20 Pullups

50 Box jumps 20″

50 Double unders (or attempts)

20 Knees to elbows

30 American swings 32/20

20 Abmat sit-ups

20 Back extensions (on the ground)

30 Wall balls 10/6 kg

1 Rope Ascent

Have a look at these technique videos from the gymnastics master Carlo Paoli on GymnasticsWOD. I’ll be getting coached by him this Sunday at the Naka Athletics seminar. We’ll be working on our technique again after that I’m sure!

the basics;

and part 2;


Comments

  • Melissa — October 2, 2012

    RXD 11:37 and rope in my eye again lol

  • vic — October 2, 2012

    Nothing like scaling a rope, first time ever today, a touch of hunter gatherer about it.

  • genice — October 2, 2012

    You looked just like Jane of the jungle…

  • Sam — October 2, 2012

    12:39 RXD… Enjoyed that WOD

  • K — October 2, 2012

    excrement 11;20 rx

  • andrew — October 3, 2012

    Missed this one, had to do a sub wod instead.

    30 dubs
    20 pull ups
    10 cleans @ 60kg
    5 muscle ups
    x 3
    10:48

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