WOD

The WOD is up! Thu, 9/13/2018 CrossFit Pull Up Progression Day 2 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Muscle Up Transitions Clean and 2 Jerks Tech work: Clean + Hang Clean + 2 Jerks 4 x 1+1+2 at 50%- 60% - 65% - 70% ___ Then work up to a Heavy Clean + 2 Jerks! 4 Rounds for Time: 400m Run 10 Pull Ups 10 Box Jump Overs (24/20) Thu, 9/13/2018 MarbleFit 3x Lot Run - Agility and Sprints ___ --Pull Up Progression from Above-- ___ 10 Rounds for Time 10 Pull Ups 10 Hand Release Push Ups 10 Sit Ups 10 Squats 20 Minute Time Cap ___ Tabata 5 Rounds Each 30/10 1. Battle Ropes 2. Skull Crushers 3. Cable Row 4. Lunge Steps https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/13/2018#autoOpenWod=t #wodhopper