#CrossFit #Hackney #WOD 08/08/2013 #withmomentum
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
Capacity:
EMOM for 10 min of:
3 x Press From Split Jerk Position
6 x Alternating Jumping Lunges
Then:
50 Burpees for time!