Thursday, October 18, 2007

Endurance WOD- Bouldering

Light bouldering, standard warmup or running for 10 to 15 min.

Traverse times three.
Choose a section bouldering wall that is easy or flat (about 20 feet worth). Place a hanger at each side. Clip 3 to 5 draws on one side. Start at the other side, traverse boulder to the draws, take one and clip it to your harness (or shirt), carry it to the other side and clip it to the empty hanger. Stay on the wall and traverse/ferry the rest of the draws over. That is one set. DO three sets. Rest about 3 to 5 min between sets.

Hangboard enduro
Unweight your feet with a chair under a hangboard or small foot holds. Grab the jugs of the board. Move the right hand down to a challanging hold, hold for two seconds and bring it back to the jug. Move the left hand down to the same type of hold, hold it for two seconds and then back up. Stay on the board for 30 to 60 seconds, mixing up the holds you move to off the jugs. Rest for the same period of time that you are on.

Do a set of either rock rings or hangboard.

Cool down with some easy bouldering.

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