Watching the HQ demo of the WOD was inspiring. Yep, it’s a bad workout that will mess you up and 2 of the 3 guys opted not even to do it Rx’d and used their legs on the rope climb assents. Dave Castro is a beast and I knew this already from his weighted pull-up demo’s. Dave has an iron grip and is a crossfit zealot so I wasn't surprised to see him forgo time and push for a harder WOD. So why not follow his footsteps and do the same? The one objection I did have is how to sub rope assents. Some say 1 towel pull-up for every foot of a rope climb, calling for 45 towel pull-ups a round, but when you watch the video you see everyone jump and climb the rope. Leaving only about 7 feet of distance to cover I think this was a little much, but subs are supposed to be harder. So without a rope I came up with this to up the ante a bit and forgo time and once again push for a harder WOD.
HQ says
5 Rounds for time of:
155lb Hang Clean, 9 reps
3 Rope assents, 15 feet no hands
Nate and Shane did…
5 Rounds for time of:
95lb Hang Clean, 9 reps
21 Towel Pull-ups
Jacob did…
5 Rounds for time of:
155lb Hang Clean and Jerk, 9 reps
21 Towel Pull-ups
The times were as follows
Shane 19:06
Nate 21:06
Jacob 23:08
All and all a good days work.
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