tagged 
hip extension, ladder, mrs. bass, rope climb
hip extension, ladder, mrs. bass, rope climb Workout of the Day - Monday, September 25
Warmup
3 rounds
Handstnad push-up
Pistol
Kb swing
Jump rope
Run 200m
WOD
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
Mrs. Bass in the building doing some one-on-one sessions after school. She really seems to be trying to step her PE teaching this year, and I'm loving it.
Reader Comments (6)
Campus Improv
Bodyweight version - sub squats for hip extensions. sub slow, skill burpees for rope climbs and triple the reps.
Ghetto weight room version - sub squats holding light dumbbell for hip extensions. sub improvised ring row or jumping pull-ups for rope climbs and triple the reps
Mrs. Dawkins 10:28 (lay down/40-30-20-10)
Mrs. Bass 7:34 (half climb/30-20-10) then tech. work
Crawford 6:55 (40-30-20-10)
Andre 7:23 (40-30-30-20-10/mod climb numbers)
Mr. Auggie 7:40 (lay down/40-30-20-10)
Alan 14:18 (3/3/2/2/1)
Shannon 10:37 as rx'd
Elizabeth 13:28 as rx'd
Mrs. Carey 14:45 (half climb)
Mr. Z 14:44 as rx'd
Danielle 16:58 (5/4/1/1/1)
Mrs. Pip 13:38 (half climb)
Josh 14:10 (mod climbs/flexed hang)
Conor 15:51 as rx'd
Kroll 13:07 as rx'd
Jay 9:38 as rx'd
Mr. Carey 22:05 as rx'd
Deload Week
Main Site 170924
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.
As rx’d, 16:49.
Sets of 10 for the wall balls; tried to keep rest periods brief but not redline. Cleans at 135 were 10-5. Singles at 185, with a bigger break at 5. Singles at 225; had to hang power clean the first and last, but no misses. Tough one.
KShakes 9:54 rx'd
Fry 10:17 as rx'd