Work Out

May 4, 2016

By Vignesh Purushothaman


When scaling Ring Dips make sure to achieve full range of motion so your body still gets the same stimulus.

Wednesday May 4th WOD
For time:
1 round of:
30 Hang Power Cleans (115/75)
15 Ring Dips
3 Rope Climbs
Then, 2 Rounds of:
20 Hang Power Cleans (115/75)
10 Ring Dips
2 Rope Climbs
Then, 3 Rounds of:
10 Hang Power Cleans (115/75)
5 Ring Dips
1 Rope Climbs

*****quick overview of wraps for rope climbs*****



Stand with rope hanging in between your legs
Reach overhead and grab the rope as high as possible, with one hand above the other
Raise the knee of your dominant leg to hip height outside of the rope
Swing your dominant foot in a circle towards your midline and kick out to fully extend that leg, this should wrap the rope around your leg and ankle
While holding the wrapped leg up flexed only at the hip, lift the other foot off the ground and step on the rope that is over your wrapped ankle
If you had kept your hips away from the rope during the wrap you should feel the wrap tighten as you hang, allowing you to stand on it securely
As you stand up, pull the rope in towards your body from overhead to your chest
This is your chance to reach up as high as possible, one hand after another
Separate your feet and bring your legs up to your thighs, this will allow the rope to slack and slide around the wrapped leg
Repeat front kick and step to reset wrap, stand, and pull again

Russian Wrap (Speed Wrap)


Russian Wrap 1


Russian Wrap 2

Begin by standing beside the rope
Reach overhead and grab the rope as high as possible, with one hand above the other
Tuck dominant leg up to your chest and place vertical shin up against the rope
Lift opposite leg off the ground and sweep it around the back of the rope, wrapping it from under and up around the tucked foot
By keeping both feet always flexed you will be able to sweep, hook, and wrap the rope much easier
With the rope wrapped around the dominant foot, you can now stand on it
To secure the wrap, place your wrapping foot on top of the standing foot while keeping the wrap tight between both feet. Step firmly on the wrap.
Extend the tucked leg and push your body up by standing tall
Reach over head again and grab the rope as high as possible, with one hand above the other
Hold on tight and release the wrapping foot to allow the standing foot to free form the wrap
Tuck that standing foot up again, sweep the and hook the rope with the other foot, and rewrap
Repeat stand and pull


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM