Sunday 110227
Regulars: Fighter Pull-Up Progression Day 7
Beginners:
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Tabata (8 intervals of 20 seconds of work and 10 seconds of rest), where the first 8 intervals are Jumping C2B Pull-Up (or pull-up), the second 8 intervals are Push-Up, the third 8 intervals are Sit-Ups, and the final 8 intervals are Squats.
Post lowest number of reps in each movement to comments. For example if you get 20 pull-ups in the first interval of Push-Up and 5 reps in the last interval, your score is 5. Each movement is scored separately.
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Pavel progression Day 7: 4-3-2-2 static muscle-ups
Taking a day off from this tomorrow, my elbows doth protest too much and I was *supposed* to do 4-3-2-1-1, oops!
Followed by
3 rounds:
Row 1k
7x105lb jerks
22:46
Pavel Progression Day 9:
Pull-Up 6-5-4-4-3
Dip 8-7-6-6-5