Wednesday, September 19, 2018

WOD

The WOD is up! Thu, 9/20/2018 CrossFit Pull Up Progression Day 2 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 12 Banded Upright Rows Front Squat 3RM Buy-In 30 Pull Ups (Counts for Lifestyle) then AMRAP 16 75 Wall Balls 30 Alt DB Snatch (50/35) 30 Ring Dips 100m Sprint Thu, 9/20/2018 MarbleFit 50-40-30-20-10 Double Unders AbMat Sit Ups 150m on the Rower every round ___ EMOM: 10 Minutes 5 Back Squat or Front Squat 5 Box Jump Overs ___ 3 Rounds 100m Pinch Grip Carry 12 Coffin Sit Ups 2 Rope Climbs ___ 3 Way DB Shoulders 10 Front Raises. 10 Shoulder Flys. 10 Front Raise Press Outs. 3 Rounds https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/20/2018#autoOpenWod=t #wodhopper

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