#WODoftheWEEK 1.09.2017

Rope climbs....do or die, right?

I had fun with this one last week at CrossFit Southie. Being a tall dude, rope climbs are my jam and ironically I'm pretty decent at deadlifts. As it is, I do 25 pushups when I wake up and before bed, so you could say I was looking forward to this WOD. My only question heading into it was, 'How fast do I come out of the gate?' 

That's always the key when it comes to a WOD that's right up your alley - 'How long can I sustain a 90% push?' 

Some WOD's I like to start out slow (80% on the gas pedal) and like to ramp it up towards the end. Other WOD's (like Fran) I always come out of the gate 100% and end up at 65%-70% on the gas pedal, which is obviously not idea. 

But with this one, I kept up a great 90-95% pace and felt pretty damn good the whole time. Next time I might ramp it up and go 97-98% and try to beat my score. 

The reason why I want to share it (other than the awesome programming at CrossFit Southie) is because it's a great measure of your aerobic capacity. Rope climbs are ironically the break on this one (deep breath at the top) and then right back to the heavy deadlifts and pushups. 

Keeping in mind you have 10 minutes, this is a great WOD to come out of the gate at an even-keeled 90% or so. Likewise, make sure you're hitting the top of those deadlifts (lift through your heels) and be sure to have a full extension at the top of those pushups. They tend to get heavy after a while...

10 Minute AMRAP
5 Deadlifts (275,185)
10 Push-ups
1 Rope Climb (15 ft.) 

Cam's score: 10 rounds even.

Post your scores down in the comments. 

And if you're having trouble with rope climbs, here's an excellent video from Jason Khalipa and NorCal CrossFit on how to tackle that J-hook grip with your feet. 

Likewise, Tony, Ashley, Meghan and I are guiding our Iceland trip this summer from July 16th-22nd, 2017. Will you be on it? Join VoyEdge RX in the land of fire, ice and northern lights. 

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Follow us on snapchat! @VoyEdgeRX