CrossFit WOD for Wednesday 11-1-2017


Oct 31, 2017

Strength/Skill: Push/Pull movements for the next few weeks.  This is submaximal, so don’t tire yourself out with either movement. Metcon: Be consistent in your speed. Pendlay Rows are more challenging than normal Bent Over Rows so practice before choosing your weight. 

Warm Up and Mobility:
200m Run then 10 of each (any order): squats, lunges, push ups, pull ups, sit ups, burpees

1) Close Grip Chin-Up Clusters, 4×2.2.2-90s Rest 
2) Single Arm DB Push Press, 4×5 ea ascending weight

METCON- Complete (16 min Cap):

  • 40-30-20-10 Air Squats
  • 25-20-15-10 Pendlay Rows (L1 65/45 RX 75/55 +95/65)
  • 5-4-3-2-1 Wall Walks or HSPU (+Strict HSPU)

Accessory-3 Rds
1) 10 DB Tricep Ext
2) 15 Banded Face Pull Aparts
3) 16 1-Arm KB Squat (8 each)

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How to do a Pendlay Row

Compliments of T-Nation

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