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Skill: Rope Climbs
WOD - L1
20 Min AMRAP
2 Power Cleans - 95/65
4 Hand Release Push Ups
6 Pull Ups or Ring Rows
80 Meter Farmers Carry - 35/26
WOD - L2
20 Min AMRAP
1 Rope Climb
2 Power Cleans @80%
4 Handstand Push Ups
6 C2B Pull Ups
80 Meter Farmers Carry - 53/35
WOD - L3
20 Min AMRAP
1 Legless Rope Climb
3 Strict Deficit HSPUs (4.5 inch Men, 3 inch Women)
5 Power Cleans @90%
7 Muscle Ups
100 Meter Farmers Carry - 70/53
*You can do a little bit of mixing here. For instance, I'll do strict hspu's (no deficit) and likely bar mu's instead of ring mu's.
**This is a 20 minute AMRAP. Not a stand on the gas pedal wod. Pace yourself.
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In the video below, you'll see Kim demonstrate the technique that most of you use with the rope between your legs. Adrian demonstrates the way I do and a few others in the gym. This way keeps the rope from ever burning your shin or ankles.