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WOD Blog
 | Tue, Nov 28 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1961 days ago) |
11282023(Time) Warm-up 2-4 minutes of easy biking, jogging or rowing Then 3 sets, not for time, of: 30 seconds of jumping jacks 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or low-ring muscle-ups 30 seconds of biking, jogging or rowing (preferably biking). Try to increase the pace each set 60 seconds rest Skill Bloody Abs Ab mat sit-ups Plank hold Conditioning For time: 30 Pull-ups Air Bike, 1200 m Rest 3 mins 25 Pull-ups Air Bike, 1200 m Rest 3 mins 20 Pull-ups Air Bike, 1200 m Rest 3 mins 15 Pull-ups Air Bike, 1200 m Rest 3 mins 10 Pull-ups Air Bike, 1200 m Athlete Instructions Other Equipment Conversions Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower, the Concept 2 Ski Erg, or 1000m on the Concept 2 Bike Erg. If using an air runner, reduce the distance by 25%.) |
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