WOD

The WOD is up! Tue, 9/18/2018 CrossFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. Clean Clean from the Hang Tech work: 4 x 2 at 75% ___ Heavy Single for day! Get your elbows through! For Time: 6 Toes to Bar 6 Burpees over the box 24/20 10 Cleans (135/95) 6 Toes to Bar 6 Burpees over the box 8 Cleans (155/105) 6 Toes to Bar 6 Burpees over the box 6 Cleans (175/115) 6 Toes to Bar 6 Burpees over the box 4 Cleans (185/125) 6 Toes to Bar 6 Burpees over the box 2 Cleans (205/135) Cash Out with 35 Calories on the Assault Bike! (This counts for Lifestyle!) Tue, 9/18/2018 MarbleFit Pull Up Progression Day 1 Week 3. 1. Max Effort Strict Pulls with or without a Band. 2. 3 sets of 5 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 3 x 8) 3. 3 Sets of 5 Reps. Scap Pull Ups. ___ Tabata: 5 Rounds Each 30/10 1. Assault Bike 2. Bench Press 3. Box Jumps 4. KB Swings 5. Ring Rows ___ AMRAP 10 Minutes 20 Lunges (35/25) 20 Med Ball Sit Ups Gym Sprint with MedBall 10 Burpees to Med Ball Cash Out 35 Calories on Assault Bike ___ Tabata: Skull Crushers or Plate Presses https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/18/2018#autoOpenWod=t #wodhopper