Friday

241025

Workout of the Day

5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.

Intermediate option:
5 rounds for time of:
1 rope climb to 12 feet
10 knees-to-chests
1 rope climb to 12 feet
20 alternating dumbbell snatches

20 lb
35 lb

Beginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches

10 lb
15 lb

Coaching cues:
Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Kipping Toes-to-Bar
CAP Demo: Kipping Hanging Knee Raise
The Dumbbell Power Snatch

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Comments on 241025

72 Comments

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Ki deok Park
November 3rd, 2024 at 2:05 pm
Commented on: 241025

5 rounds for time of:

5 strict Pull ups

10 ghd sit ups

5 strict Pull ups

20 alternating dumbbell snatches

♀ 35 lb

♂ 50 lb

19:50

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Ralph Keeley
October 31st, 2024 at 4:43 am
Commented on: 241025

M/38/6’/173#


5 rounds for time of:

1 legless rope climb to 10 feet from seated start

10 toes-to-bar

1 legless rope climb to 10 feet from seated start

20 alternating dumbbell snatches 50 lb.


14:59

T2B 6+4, snatches unbroken


Deo gratias

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Jade Teasdale
October 30th, 2024 at 2:16 pm
Commented on: 241025

13:42 w/ legless rope climbs

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Yana Turovskaya
October 29th, 2024 at 10:16 pm
Commented on: 241025

Rx 14.40

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Yana Turovskaya
October 29th, 2024 at 10:08 pm
Commented on: 241025

rx _4.40

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James Gentile
October 27th, 2024 at 6:05 pm
Commented on: 241025

Completed 10/27 in the garage gym. No rope or grip strength so scaled and subbed:


Seated pulley rows with 90lbs

ring leg lifts x10

snatches as RXd


12:40

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JD Klein
October 27th, 2024 at 12:16 am
Commented on: 241025

5 sets of 3 front squat, 185#, then

WOD, 20:14, scaled, 5 rounds, 5 ring rows, 10 hang knee raise, 5 ring rows, 20 Db snatch 35#

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Annie Bridegroom
October 26th, 2024 at 9:22 pm
Commented on: 241025

15:45 - 5RFT:

6 towel pullups

10 T2B

6 towel pullups

20 alternating DB snatches at 35#

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Jon Wilson
October 26th, 2024 at 7:47 pm
Commented on: 241025

12 ft rope

16:10

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Chris Jordan
October 26th, 2024 at 4:27 pm
Commented on: 241025

Intermediate+

1 rope climb to 12’ (max ceiling height)

10 toes to bar

1 rope climb

20 alternating db snatch @ 35#

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Chris Jordan
October 26th, 2024 at 4:27 pm

9:34

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Fabien Grosset-Janin
October 26th, 2024 at 8:19 am
Commented on: 241025

1st Wod after 6 weeks of travelling

13'40"

5 rds

3 strict PU

10 TTB

3 SPU

20 db sn 15kg

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Chance Billups
October 26th, 2024 at 2:42 am
Commented on: 241025

5 minutes of rope pull machine (225 ft)

5 minutes of hanging knee raises (78)

100 alternating DB snatches 50lb (7:39)

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Kevin Owen
October 25th, 2024 at 11:58 pm
Commented on: 241025

Beginner: 9:28. 1k run

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Eduardo Pérez Román
October 25th, 2024 at 11:34 pm
Commented on: 241025

On Rx Workout

5 rounds for time: 18:44"

1 Rope Climbe 15ft

10 Toes To Bar

1 Rope Climbe 15ft

20 alt Db Snatches

♂️ 50lb Db

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David Glueck
October 25th, 2024 at 11:29 pm
Commented on: 241025

Rx 11:48


T2B 10-10-6/4 x 3 rds

DB Snatch 12/8 x 5 rds

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Lincoln Kerger
October 25th, 2024 at 11:59 pm

Awesome!

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Az Native
October 25th, 2024 at 11:20 pm
Commented on: 241025

19:07 at Monte vista lots of subbing.

6 close grip pull-up per rope

40lb DB for snatch.

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Derek Eason
October 25th, 2024 at 11:09 pm
Commented on: 241025

Rx 9:08



*That was a good/fun workout!


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Lincoln Kerger
October 25th, 2024 at 11:59 pm

What the what Derek? That’s badass!

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Coastie Nick
October 25th, 2024 at 8:35 pm
Commented on: 241025

Rx’d: 15:36

Didn't feel as grippy as I thought it would, but I was more out of breath than I had expected to be.

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Sam K
October 25th, 2024 at 9:09 pm

Agree 🤙🏻

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Lincoln Kerger
October 25th, 2024 at 10:08 pm

Hell yeah bro! I was definitely more out of breath than I thought I would be.

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Favo K
October 26th, 2024 at 2:35 am

Nice time @ Rx!

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Sam K
October 25th, 2024 at 8:13 pm
Commented on: 241025

Rx

Took it kinda slow today, elbow is giving me a fit


16:11


Son(16)

Rx other than using a 35lb DB

16:41

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Coastie Nick
October 25th, 2024 at 8:34 pm

Good job, both!

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Lincoln Kerger
October 25th, 2024 at 10:08 pm

Well done you two!

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Carlos Daniel Guillen Sanchez
October 25th, 2024 at 7:24 pm
Commented on: 241025

tiempos de ronda

R1 | 02:48 |

R2 | 03:20 | +32 s

R3 | 03:53 | +33 s

R4 | 03:44 | -9 s

R5 | 03:59 | +15 s

Ø 03:32 =17:44

5 rounds for time of:

1 rope climb to 15 feet

10 toes-to-bars

1 rope climb to 15 feet

20 alternating dumbbell snatches


♂ 50 lb

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Nelson Sousa
October 25th, 2024 at 7:05 pm
Commented on: 241025

13’30”

2 ring pull-ups

10 ring TTB

2 ring pull-ups

20 24kg kettlebell snatches

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Mike Munsee
October 25th, 2024 at 6:55 pm
Commented on: 241025

M 54/205/6’

Rxd weight and rope climbs. K2C instead of T2B.

15:33.

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Lincoln Kerger
October 25th, 2024 at 7:24 pm

Nice work!

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Lashaw Towles
October 25th, 2024 at 6:17 pm
Commented on: 241025

11:47

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Ricardo Pereira
October 25th, 2024 at 5:58 pm
Commented on: 241025

21:22 (5 rounds)

Trx from ground standing x2

10 reps knees to cheat

Trx again x2

16 kg db snatch

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Jonathan Elmore
October 25th, 2024 at 5:44 pm
Commented on: 241025

15:06 12’ Rope climb

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Lincoln Kerger
October 25th, 2024 at 7:24 pm

Great job!

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Michael Arko
October 25th, 2024 at 5:23 pm
Commented on: 241025

Subs:

5x kipped L pull-up = 1 rope climb

40lbs DB snatches

16:36

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Andres Danelutto
October 25th, 2024 at 4:45 pm
Commented on: 241025

M-44

RX’d: 11:25

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Lincoln Kerger
October 25th, 2024 at 5:34 pm

Awesome!

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Luis Oliveira
October 25th, 2024 at 3:58 pm
Commented on: 241025

12 ft rope climbs

11:19

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Lincoln Kerger
October 25th, 2024 at 4:02 pm

Wow, nice work!

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Favo K
October 25th, 2024 at 4:41 pm

Got those wings out again, I see! Outstanding!

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Luis Oliveira
October 25th, 2024 at 7:35 pm

Hahaha u guys! ;)

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Favo K
October 25th, 2024 at 3:02 pm
Commented on: 241025

5 rounds

2 lying to standing w TRX straps (no rope)

10 Knees to Chest - TTB sprinkled in 2-3 per

2 LTS as above

20 alternating dumbbell snatches- 30#

15:11

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Lincoln Kerger
October 25th, 2024 at 3:48 pm

Great job as usual!

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Coastie Nick
October 25th, 2024 at 8:33 pm

Solid work!

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Patrick A
October 25th, 2024 at 2:25 pm
Commented on: 241025

17:39 RIP, my grip.


13 x 12ft (156) instead of 10 x 15ft.

Did +1 rope climb to 12ft in rds 1-3


Honestly, this Wod was absolutely amazing! I just love a good grip workout. Also, the programmers are doing such an amazing job at modulating intensity recently.

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Favo K
October 25th, 2024 at 3:04 pm

Nice work! Is there room in that plot for my grip?:-D

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Lincoln Kerger
October 25th, 2024 at 3:48 pm

Very nice!

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Patrick A
October 25th, 2024 at 4:17 pm

haha @Favo, sure :-D thanks Lincoln!

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Mike McEachron
October 25th, 2024 at 2:19 pm
Commented on: 241025

15:57 Rx

1 ~ 2

2 ~ 5

3 ~ 9

4 ~ 13

5 -> 15:57

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Favo K
October 25th, 2024 at 3:04 pm

Awesome!

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Lincoln Kerger
October 25th, 2024 at 3:49 pm

Fantastic!

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Madelina Tuinder
October 25th, 2024 at 2:16 pm
Commented on: 241025

Intermediate scaled: 10:18

*25#

*pull-to-stands

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Favo K
October 25th, 2024 at 3:09 pm

Quick!! Bravo!

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Aleksandr Sneg
October 25th, 2024 at 1:29 pm
Commented on: 241025

M 50/180cm/77kg


Rx


15kg db


22:53

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Christy Carr
October 25th, 2024 at 12:40 pm
Commented on: 241025

5 rounds:

3 jumping pull-ups + 3 box dips

10 knees to armpits

3 jumping pull-ups + 3 box dips

20 dumbbell snatches 25#

13:59

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Favo K
October 25th, 2024 at 3:07 pm

Nice job!

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Marco Rossi
October 25th, 2024 at 12:30 pm
Commented on: 241025

M-43/178/77kg:

For time, 5 round of:

- 3 towell pull up

- 10 tors to ring

- 3 towell pull up

- 20 alternating Kb snatch (kb 24kg)

Time: 14’22’’

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Lincoln Kerger
October 25th, 2024 at 12:36 pm

Well done!

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Charles Meyers
October 25th, 2024 at 12:21 pm
Commented on: 241025

Beginner option:

5 rounds for time of:

2 pull-to-stands

5 hanging knee raises

2 pull-to-stands

10 alternating dumbbell snatches

♂ 15 lb

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Charles Meyers
October 25th, 2024 at 1:26 pm

9:45

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Lincoln Kerger
October 25th, 2024 at 11:04 am
Commented on: 241025

Scaled rope climbs to 5 commando pull-ups per climb, otherwise Rx.

16:31


Grippy for sure. First TTB unbroken, the rest were 7-3. DB snatch unbroken except round 4, 14-6. Nice one!

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Patrick A
October 25th, 2024 at 2:25 pm

well done!

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Favo K
October 25th, 2024 at 3:06 pm

Excellent work & going largely unbroken! I got scared it was Thursday again when I didn't see a BP workout! :)

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Lincoln Kerger
October 25th, 2024 at 3:50 pm

Cheers you two! I’m on travel Favo, so no BP for me.

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Coastie Nick
October 25th, 2024 at 8:30 pm

Awesome!

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Lincoln Kerger
October 26th, 2024 at 12:00 am

Thanks bro!

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Enio Hertoghe
October 25th, 2024 at 9:06 am
Commented on: 241025

5rds.

3chin-ups+10 toes to bar+3 chinups +20 alt. Db snatches 13kg.

13:40

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Favo K
October 25th, 2024 at 3:07 pm

Well done!

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Gavrilo Nikolic
October 25th, 2024 at 4:56 am
Commented on: 241025

5 rounds - 23:59

did 2 pull to stand instead of rope climbing

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Amedeo Alessio Cerea
October 25th, 2024 at 4:33 am
Commented on: 241025

3 Rounds:

10:54

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Andrew Farmer
October 25th, 2024 at 4:30 am
Commented on: 241025

Intermediate - 14:37. Absolutely brutal, my forearms feel like they have left my body.

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