Monday, September 24, 2018

WOD

The WOD is up! Tue, 9/25/2018 CrossFit Pull Up Progression Day 1 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps total) 3. 36 Seated Banded Rows Back Squat Tech work: 4 sets of 2 at 80% then Build up to a Heavy Double 3 Rounds - 1 Minute Stations 1. Assault Bike 2. KB Swings 3. DB Front Rack Lunge Steps (50/35) 4. GHD Sit Ups* 5. Muscle Ups (Any Style)** 6. Rest ___ *Weighted Sit Ups **Pull Ups or Dips Tue, 9/25/2018 MarbleFit ---Interval Training--- 8 Rounds Each: 20 Second work- 10 Seconds rest. 1. Weighted Lunge Steps for distance 2. Battle Ropes 3. Coffin Sit Ups (35/25) ______ Barbell Cycling. 6 Rounds Each. Every Minute on the Minute. 1. 6 Reps Hang Power Clean with about 40-50% of best Power Clean 2. 5 Reps Shoulder to Overhead with about 40-50% of best Push Press. 3. 4 Reps Hang Snatch with about 40-50% of best Snatch. ______ 10 Minute AMRAP 300m Row 20 Alt KB/DB Snatch (50/35) 10 Burpees ______ 100 Lying Tricep Extension - 45/25 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/25/2018#autoOpenWod=t #wodhopper

No comments:

Post a Comment