WOD: 5-24-12


Fastest rowing times:  Women: 1:41.1.  Men:  1:22.9

WOD:  5 min AMRAP of:

10 Toes-to-Bar
3 Reverse Wall Climbs

Rest 2 minutes

5 min AMRAP of:

10 Hang Power Cleans (115/75)
3 Reverse Wall Climbs

Rest 2 minutes

5 min AMRAP of:

10 Cal Row
3 Reverse Wall Climbs


Look to your left.  Look to your other left.  If before you walked into the gym you had two shoulders (one of each), make sure you leave with both of them as well.  Reverse Wall Climbs are hard to do.  Before you open a new tab and cancel your class, it is important to note that they are also very scalable.  A few key points about the Reverse Wall Climb before we move on:

1) It is important to know your limits and know when you can do it and when you are going to fall on your face

2) The range of motion is chest to the wall and then chest on the floor

3)  You must display a control decline and not just walk out with your hands as you fall

The only problem with the mandated range of motion is that people will start reaching with their chest before finishing the climb.  Instead they display just how flexible their spine is in the wrong direction.  In order to insure that this doesn’t happen, the range of motion will be switched to “nose to wall”.  If your nose is touching, your chest is touching and being that upright is where your spine wants to be.  Toes-to-Bar, Hang Power Clean, and Row are great pairings for the RWC.  Remember that there are only 5 minutes of work at each turn so going slow isn’t much of an option.

One more day,



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