Rope Climbs can get really tough if you aren't efficient about them.  If its "legless", well then you just have to practice doing legless rope climbs.  The thing to remember here is not to let your arms go totally straight.  If this happens the only choice you have is to do the swinging kip.  This move has you swing your legs and hips back then launch them forward and up.  You will basically be horizontal in the air and you'll need to re-grab while in the air.  Good move but can be sketchy if you are over fatigued.  If you are allowed to use your legs, then your arms are opposite.  Here, you hang with arms straight, then you pull your knees and legs up as high as you can to get your bite on the rope.  Once you have the rope locked in your feet, then you actually stand up on the rope and your arms just assist you getting up as tall as possible.  Then get to outreached arms again and pull the legs back up.  For the feet, you have a couple options:  You can have the rope between you legs then wrap your leg around the the rope.  Then with your other foot you step on the rope that hangs over that leg.  The other requires you to pull your legs away from the rope, cross your feet and pull your knees up to your chest.  Move your crossed feet to the rope and then use your bottom foot to drag the rope up over your top foot and then step on it.  This creates a double bite on the rope and great hold for you to stand up on.  The last thing is that you need to manage your work/rest ratio.  When rope climbs "go away", you have no choice but to wait until you have enough energy to safely get back up the rope.  These techniques take practice.  So go practice:) FEEL THE BURN!!!!!

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INFERNO Warm-up  x 3

Complete the following:

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For Time:

       1)  5 mins AMRAP:

................15 reps Ring Dips

................10 reps Power Cleans (185#, 125#, wt to get 3-5 unbroken)

       Rest 4 minutes

       2)  5 mins AMRAP:

................35 reps Double Unders

................15 reps Front squats (135#, 95#)

       Rest 4 minutes

       3)  5 mins AMRAP:

................10 reps Kettle Bell Swing (70#, 53, wt u can get 20 unbroken)

................15 reps Dumbbell  Push Press (50#, 35#, wt you can get 12-15 unbroken)

*You will make your way through the 3 stations.  You may not start at #1, but keep the order.

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then........

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100 reps Hallow Body Rocks

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ON RAMP CLASS Day 3:   Work Power Intensity, Shoulder Press, Push Press, Push Jerk

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MWOD:    setting the chest and shoulders for pressing/dipping [youtube https://www.youtube.com/watch?v=_8dESYCN6o4]