WOD – Monday 16 May 2016

Em hits Masters League WOD #4

Em hits Masters League WOD #4

We will continue to build strength for the pull-up.  Try to be as strict as possible so that you are isolating the muscles in your back.  If you cannot do a pull-up, do the Bentover rows.  Make sure you try to stabilise your midsection and your back (do not open the hips) to pull the weight up. 

WORKOUT OF THE DAY

STRENGTH

Weighted Strict Pull-ups 5-5-5

****if you cannot do a strict pull-up, do:

Bentover Barbell Row 5-5-5

METCON

A. In pairs, 10 min AMRAP:

10 Box Jumps

15 Kettlebell Swings 24/16kg

***Alternate complete rounds

B. In pairs, 10 min AMRAP:

200m Wallball Run 9/6kg

5 Ring Dips or 10 HR Push-ups

10 Jumping Lunges

***Alternate complete rounds

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About AB

Crossfit Coach

Posted on May 16, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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