Wednesday, August 29, 2018

WOD Wednesday #85

Complete as many rounds as possible in 12 minutes of:35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent


The couplet starts with 9 Thrusters using a 35lb. Dumbell (DB) in each hand. A thruster is a front squat, both DB held on the shoulder, with a push press at the top (stand up and thrust the DB’s overhead). The bottom of the squat is the same as all of our other squats, crease of the hip below the knee. At the top of the Thruster your elbows should be locked out with some part of your ear visible in front of your elbow as you stand straight up.

Scaling this is straight forward: use a lighter DB! Duh, right? What if you don’t have any DB’s chez you? The sub is to use a barbell. Experienced CrossFitters should use 95lb, with beginners using 75 or 65 or less. By the way, an accepted women’s weight would be 25lb. DB’s and 65lb. barbells.

After doing 9 Thrusters grab a rope and climb 15 feet. Up. Our CrossFit ropes don’t have knots so there’s a bit of technique involved Briefly, the trick is to use your foot to trap the rope on top of your other foot with your legs bent, then stand up. Using your legs is much more efficient than just pulling with your arms.

The sub for a rope climb is towel pull-ups, doing a PU with a towel draped over the PU bar, with one Towel PU for each foot of rope.  Some folks opt to do 1 PU for each 3 ft. of rope. That’s a pretty good measure: 5 Jumping Towel PU per round. If you have a rope and want to do a scaled climb you can grab the rope as high as you can reach and just pull yourself up 5X per round.

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