CrossFit WOD for Thursday 10-19-2017


Oct 18, 2017

Strength/Skill: 3-4 sets to warm up to 60%. Loads should stay light though. Metcon: Hero WOD. Scale appropriately. If you can not do full range ring dips, do not do ring dips! There are simply too many to struggle through. Split the air squats into manageable sets each time.

Warm Up:

8 min AMRAP- 100m Run, 8 Sampson Stretch, 6 Push Ups, 4 Low set Ring Rows

50 Banded Tricep Push Downs and Pull Aparts

1) Speed Bench Press, 9×3 @50-60%, 60s rest-switch grip every 3 sets
2) 1-Arm KB Row w/ Rotation, 3×8 each, 90s rest

METCON- “Jason” Here WOD -For Time 22 min Cap:

  • 100 Air Squats
  • 5 MUPs (Ring Dips)
  • 75 Air Squats
  • 10 MUPs
  • 50 Air Squats
  • 15 MUPs
  • 25 Air Squats
  • 20 MUPs
  • ***If you can’t do full ring dips, replace with Push Ups

Accessory-3 sets
1) 25 Banded Face Pulls
2) 25 Single Arm Pushdowns
3) 30 Russian Twists w/ Plate

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The Kipping Bar Muscle Up

Compliments of CrossFit

“With ordinary talent and extraordinary perserverance, all things are attainable.” – Thomas Fowell Buxton