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#CrossFit #Hackney #WOD 02/08/2013 #withmomentum

Posted 2nd August 2013 by Josh Schouten

Warm Up

A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps

A-2 V-Ups 3 x 10reps

Strength

B-1 Medium grip Pull-up (weighted)

  • 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60

B-2 Shoulder Retractions on rings (elevate feet if strong enough)

  • 4 x 8 to 10 3111 Rst :90

C-1 Ring Press-ups (preparation for muscle-ups)

  • 4 x 8 to 10 31×1 rst:45

C-2 Inverse Ring Rows

  • 4 x 8 to 10 31×1 :45

W.O.D.

10min AMRAP of:
10 Wall-balls
20 DU