Nov 26th, 2016
Author: Amanda Smith
PARTNER WOD!!! Not quite like Liz and Tash though with their synchronised rope climb, today you get to tag your partner when you need a rest!
- 4 legless rope climbs
- 40 burpee box jump overs 20″/16″
- 40 pistols
- 3 legless rope climbs
- 30 burpee box jump overs 24″/20″
- 30 pistols
- 2 legless rope climbs
- 20 burpee box jump overs 30″/24″
- 20 pistols
- 1 legless rope climb
- 10 burpee box jump overs 40″/30″
- 10 pistols
The box height goes up but the reps go down! Work to the highest box height that either one of you can get over and if it feels like you’re going from a burpee to jumping over Mt Cook then make sure you take your time and get over the box however you need to! Stepping up and over is an appropriate scale at any time. Scaling for the rope climb will be specific to everyone, check with your coach as to how many reps of your scale represent a legless rope climb – I’m sure they will have some helpful ideas which will have you legless rope climbing in no time!!
Make the most of the opportunity to share this WOD with your partner! Tag in and out as required but as always with a partner wod someone should be attempting to move at all times! Go in to the workout with a strategy of how you intend to break things up and most importantly how you intend to keep count!