WOD

The WOD is up! Thu, 9/6/2018 CrossFit Pull Up Progression Day 2 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 3 Sets of 5 Reps. Scap Pull Ups. Snatch Double Tech Work: 4 sets of 2 at 70-75% __ Heavy Double for Day! Work for a full squats For Time: 400m Sprint 9-7-5 Squat Snatch (115/85) CTB Pull Ups Ring Push ups 400m Sprint Thu, 9/6/2018 MarbleFit 3 Laps Agility and Sprint. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 20 AbMat Sit Ups --- with remaining time as many KB Swings as Possible. ___ 5 Rounds 1 Minute of Work 20 Seconds rest in between. 7 Cal Assault --- with remaining time as many Pull Ups as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 30 Double Unders --- with remaining time as many Wall Balls as possible. ___ 5 Rounds 1 Minute of Work 20 Seconds of rest in between. 20 Lunge Steps --- with remaining time as many Rope Climbs as possible. ___ Tabata: Wall Sit Plate Pass. 6x 30/10 https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/06/2018#autoOpenWod=t #wodhopper