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. 



Weighted Strict Pull-ups 5-5-5

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

Bentover Barbell Row 5-5-5


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


About AB

Crossfit Coach

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

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