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#CrossFit #Hackney #WOD 24/07/2013 #withmomentum

Posted 24th July 2013 by Josh Schouten

Skill Practice

A-1 Tripod Straddle Up to Headstand.  3 x 1rep Hold headstand for 10-20sec rest :45 between reps

Head position is important:

 

Strength

A-1 Nutral Grip Ring Pull-ups 4 x CFA: 6-8 30×0 BC: 4-5 5000 (ecc) rst:60
A-2 Flat BB Bench Press 4 x

  • CFA: 6-8 30×0 rst: 60
  • BC: 8-12 30×0 rst: 60

Capacity

(set the clock to 15minutes) 5 Rounds of:
10 Push-up on rings with 3sec hold at top of each rep
10 Air Squat with 3sec hold at bottom of each rep
10 Chin-ups with 3sec ecc each rep
rest 30sec between each station

Count total successful reps.  The aim is to complete all 150reps.