Sort by tags

#CrossFit #Hackney #WOD 14/08/2013 #withmomentum

Posted 14th August 2013 by Josh Schouten

A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups)

A-2 V-Ups 3 x 10-15reps

Strength

20minutes to complete superset B

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 8-10 3111 Rst :60

10minutes to complete superset C

C-1 Ring Press-ups (preparation for muscle-ups) w/ external rotation at the top

  • 3 x 8-10 31×1 rst:45

C-2 Inverse Ring Rows, Semi-supinated to supinated grip

  • 3 x 8-10 31×1 :45

W.O.D

For time:
50 Thrusters 20/15kg*
*EMOM: Stop and do 5 burpees. Start with 5 burpees.

 

Capacity:

4min Team sled shuttle push