Today Is Free Class Thursday!
OPEN
“Upper Hand”
AMRAP 20
2 Rope Climbs
8 Strict Handstand Push-ups
50 Foot Walking Lunge
PERFORMANCE
AMRAP 20
2 Rope Climbs
12 Dumbbell Strict Press (35/20)
50 Foot Walking Lunge
FITNESS
AMRAP 20
2 Rope Climbs
16 Push-ups
50 Foot Walking Lunge
While pull-ups are great for upper body strength development and have many other functional applications, if we ever found ourselves in a situation where we had to pull our bodyweight up to safety, it would be highly unlikely that we would have a smooth and symmetrical steel surface for us to get our hands on. The more unstable climbing rope provides a more realistic training stimulus for emergency situations and requires a different type of grip strength and coordination than the traditional pull-up.
Box Brief
All classes are free to try today! Find some buddies and bring them in!
11
Mod
5 kippering pu (finally strung together!:)
17.5 dumbbell presses
Upper Hand
Performance Rx
8 rounds plus 11 (2 rope climbs and 9 dumbell presses)
Upper Hand
Performance RX
8 rounds + 13 ( 2 rope climbs and 11 dumbbell presses)
6 rounds (I think?)
2 pulls on the rope
26 lb strict press