Sort by tags

#CrossFit #Hackney #WOD 26/08/2013 #withmomentum

Posted 26th August 2013 by Josh Schouten

Warm-up:

A. Teach Fireman’s Carry (10m partner carry) x 4

Strength:

20minutes to complete:

B-1 Medium grip Pull-up 6 x (wk1: 2reps, wk2: 3reps, wk3: 4reps) 10,0,0,0 rst:60
B-2 Shoulder Retractions on rings (elevate feet on box if strong enough) 4 x 8 to 10 3111 rst:90

Capacity:

10minutes to complete:

C-1 Ring Press-ups (preparation for muscle-ups) 3 x 8-10 31×1 :45 C-2 Inverse Ring Rows 3 x 8-10 31×1 :45

Paleo Challenge W.O.D.

3 Rounds (15minutes) AMRAP of:
:60sec KB Swings 20/16kg
:60sec Press-ups
:60sec KB Goblet Squats using Wall Ball to mesure depth 20/16kg
:60sec Inverse Ring Rows
:60sec rest

Count total reps?

 

Note: We did this workout back on the 28/06/2013