WOD: Thursday 211007

Rope climbs and get ups for those who like to live life on the edge.

Coaching Notes:

Today, we have a long challenging grinder style amrap with focus on gymnastics muscular endurance, strength stability with the turkish get-ups and maintain a solid pace throughout. The goal here is to get through 2 rounds and work your way through the row with the possibility of tackling the rope climbs for the 3rd time. If you need to start athletes on different stations in order to create enough space and timing for the workout to be done appropriately given the amount of ropes you have an athletes in the class.

Scaling Mods:

The best sub depending on needs of the class would be single arm ring rows today with supine grip. If we have enough ropes but need to scale we can do pull to stands as 1:1 to rope climb reps. For turkish get-ups have athletes just go light and work there way through.

Vacate My Throne

30:00 AMRAP

1000/850m Row

8 Rope Climbs

6/6 Turkish Get-Up 53/35

400m Run

Accessories

3 Sets

3-5 Pull-Up + 5sec chin over bar hold

7 Weighted Prone W-Y Raise

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3 Sets

8-12 Banded Strict Chest to Bar