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#CrossFit #Hackney #WOD 01/10/2013 #withmomentum

Posted 1st October 2013 by Josh Schouten

Warm-up

10 minutes to complete

Push Press Tekkers
Seated on box Strict Press Tekkers
Upright Band Rows

Strength

20 minutes to complete

CrossFit Athlete:
A-1 Seated (on box) BB OHP 4x 6-8reps 40×0 00:01:00
A-2 Close Pronated Grip Pull-ups 4x 6-8reps 40×0 00:01:00

CrossFit
A-1 Seated (on box) BB OHP 4x 8-10reps 30×0 00:01:00
A-2 Cose Grip Pronated Pull-ups 4x 8-10reps 30×0 00:01:00

CrossFit Endurance
A. Seated (on box) BB OHP (wk1: DE:3reps @70% EMOM, wk2: ME:2rep, wk3: DE 2reps @75% EMOM, wk4: ME: 3reps) 7x 3reps 30×0 00:01:00 EMOM for 7minutes

B. Close Grip Pronated Pull-ups (wk1: DE:3reps @70% EMOM, wk2: ME:2rep, wk3: DE 2reps @75% EMOM, wk4: ME: 3reps) 7x 3reps 30×0 00:01:00 EMOM for 7minutes

CrossFit Rookie
A-1 Seated (on box) OHP 3 x 8-10reps 30×0 00:01:00
A-2 Close Grip Pronated Pull-ups (eccentrics) 3 x 3reps 5000 (DO NOT GO TO FAILURE) 00:01:00

Capacity

13 minutes to complete

CrossFit Athlete:
B. Sheena Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. Pendlay Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

CrossFit & CrossFit Endurance
B. Incline on Weight Plates Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. Pendlay Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

CrossFit Rookie
B. Incline Press-ups 4 x 8reps 50×0 (40sec work, 45sec rest)

C. KB/DB Row 4 x 8-10reps 40×0 (40sec work, 45sec rest)

W.O.D

For time:

15 Wall Balls 9/7kg 10/6″
Sprint 50m shuttle (back lane)
Rest :30 seconds

15 Push Press 50/35kg [Scale: weight as required]
Sprint 50m shuttle
Rest :30 seconds

15 Kettle Bell Swings 24/16kg [Scale: weight as required]
Sprint 50m shuttle
Rest :30 seconds

15 Ball Slams 9/6kg
Sprint 50m shuttle