12/16/11 AllStar 30 Day Theme: The Rope
-Written by KC
The Rope
For the next 30 days, we are focused on the Rope. And goin' UP! We started this 30 day focus 2 days ago, and already we have seen athletes progress and do things they didn't even know they could. The rope is not just about strength, it's about skill. I expect everyone to make huge gains in the next 30 days on the Rope Climb.
Right: Sheila working hard on the Rope.
Below: Mandy goes up!
Gymnasticswod.com is AWESOME! Find the link in the right sidebar of our website, scroll down--->
Check out this video, #1 in a series by Carl Paoli, on the Rope Climb. You can find the entire series at gymnasticswod.com.
Workout of the Day
Warm Up:
Tabata Jump Rope
Then as a group:
Walking Lunges
Lunge w/ Twist
Side Squats
Inch Worm
Roving Plank
Broad Jump
WOD:
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Score is total time with running clock
Extra Credit: 100 Sit Ups
Skill: Rope Climb basics
