Running Clinic
The Board
YOU MUST HAVE A LONG SOCK/SHIN GUARD IF YOU PLAN TO CLIMB THE ROPE AT ANY HEIGHT. OUR ROPES WILL LEAVE A BURN BEHIND NO MATTER HOW GOOD YOU ARE! THOSE WITHOUT PROTECTION WILL NOT BE DOING ROPE CLIMBS.
The Mobility
The Warm-Up
The Strength
Strict PressPush-PressPush-JerksWe will be PAUSING in the dip for the first piece of today's strength. This pause will ask you to focus on position of your elbows, pelvis and knees. Your dip should be straight down. Picture yourself with your back against a wall. Pause for 2 seconds, then explode straight up!THE ACTIVE REST IS AN ESSENTIAL piece of today's strength - please do not omit it!https://youtu.be/PTvv1wHl1Nk
The WOD
- YOU MUST HAVE A LONG SOCK/SHIN GUARD IF YOU PLAN TO CLIMB THE ROPE AT ANY HEIGHT. OUR ROPES WILL LEAVE A BURN BEHIND NO MATTER HOW GOOD YOU ARE! THOSE WITHOUT PROTECTION WILL NOT BE DOING ROPE CLIMBS.
- We have programmed rope climbs with a longer run - this may confuse you on what shoes to wear if you suffer from running related pain... Option #1 - Change your shoes after you rope climb - Option #2 - Row or Bike instead
- DO NOT CLIMB TO THE TOP OF THE ROPE IF YOU ARE UNSURE OF YOUR ABILITIES. IT HAS BEEN OVER A YEAR SINCE WE'VE DONE THEM! EASE IN! COACHES WILL BE STICKLERS ON WHO WILL CLIMB AND WHO WILL NOT CLIMB.
- Ring Rows or Pull-Ups will be substituted for those not climbing the rope
You will perform 3 rope climbs, run, perform 1 more, THEN begin the AMRAP of:Double Under TipsShoulder to Overhead =Push-Press OR Push-JerksPull-Ups& Scalinghttps://youtu.be/2bS9MySipnk
The Finisher
- If a KB is too heavy, please use a Dumbbell instead. The KB adds a bit more instability making it more of a challenge.
- Walk from the building to the gravel in one arm - switch arms - then walk back
- Actively press that shoulder to the sky. No soft elbows.
- Keep your body in one straight line rather than leaning to one side or the other. TIGHT core.
