Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Connectivity

Banded Overhead Distraction (No Measure)

DEMO:

http://www.mobilitywod.com/2013/04/banded-overhead-distraction/

WOD

Metcon (Time)

C1:

For time:

75 pull-ups

Row 500 meters

75 push-ups

Row 500 meters

50 pull-ups

Row 500 meters

50 push-ups

Row 500 meters

25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters

C2:

For time:

60 pull-ups

Row 500 meters

60 push-ups

Row 500 meters

30 pull-ups

Row 500 meters

30 push-ups

Row 500 meters

15 pull-ups

Row 500 meters

15 push-ups

Row 500 meters

C3:

For time:

60 pull-ups (band ok)

Row 500 meters

60 push-ups (knees ok)

Row 500 meters

30 pull-ups

Row 500 meters

30 push-ups

Row 500 meters

15 pull-ups

Row 500 meters

15 push-ups

Row 500 meters

For time:

35 ring rows

Row 300 meters

35 knee push-ups

Row 300 meters

25 ring rows

Row 300 meters

25 knee push-ups

Row 300 meters

15 ring rows

Row 300 meters

15 knee push-ups

Row 300 meters
C3:

The reps have been reduced to keep the intensity high. During the pull-up make sure the arms are straight at the bottom and chin above the bar at the top. Touch the chest to the floor at the bottom of the pushup. Return to a full lockout at the top. The body should remain in a solid plank.

C4:

The total volume has been reduced for the beginner.Select a foot position that allows for sets of 7-10 reps. Keep the stomach and low back tight and squeeze the shoulder blades together and down slightly throughout the rep. If the athlete can perform consecutive sets of 7-10 reps push-up’s from the toes, they should do them unmodified. During the push-ups keep the stomach and low back tight. Strive to keep the elbows in.

After Party

Foamrolling (No Measure)

Roll it out!!!