Tuesday WOD 7/10/14
October 6th, 2014
Dan Bailey
WOD – Tuesday, 30/9/2014 - CrossFit Brisbane
[WOD]
10 rounds for time of:
3 Weighted Pullups 20kg (15kg)
5 Strict Pullups
7 Pull-ups
20 min time cap
For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set (which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.
Skill: 3 rounds of: 2 rounds of 10 second holds in the hollow to super mans hold. 1 min rest
Fundamentals WOD
AMRAP 20mins of:
5 pull ups
10 push ups
15 squats
250m row
[COMP A]
Power Snatch
15 x 2, every 90 secs
Log results online (Beyond the Whiteboard)
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