Home WOD #131

CrossFit Bielefeld – Home Wod

Pull-ups

Home WOD #131 (Time)

Warm-Up:

3 Rounds of:

40 Single Under

10 No Push Up Burpees

10 Ring Rows

Then:

2min Puppy Dog

Strength:

Pull-Ups 4×5-12 strict Pull-Ups or Chest to Bars.

Pick a number you can hit all four sets

OR:

EMOM10: 1-5 strict Pull Ups/ neg. Pull Ups

If you don’t have a place for Pull-Ups do the same with Ring Rows/Door Rows.

Accessory:

4×12 Barbell Bent over Row / if no Barbell then DB/KB rows per side

Barbell:

https://www.youtube.com/watch?v=q_NXbCDWJzk

DB/KB:

https://www.youtube.com/watch?v=NTXnr4NBujU

Metcon:

3 Rounds for time:

100 Double Under

25 Burpees

RX+ 4 Rounds

Home WOD #131 (Time)

Warm-Up:

3 Rounds of:

40 Single Under

10 No Push Up Burpees

10 Ring Rows

Then:

2min Puppy Dog

Strength:

Pull-Ups 4×5-12 strict Pull-Ups or Chest to Bars.

Pick a number you can hit all four sets

OR:

EMOM10: 1-5 strict Pull Ups/ neg. Pull Ups

If you don’t have a place for Pull-Ups do the same with Ring Rows/Door Rows.

Accessory:

4×12 Barbell Bent over Row / if no Barbell then DB/KB rows per side

Barbell:

https://www.youtube.com/watch?v=q_NXbCDWJzk

DB/KB:

https://www.youtube.com/watch?v=NTXnr4NBujU

Metcon:

3 Rounds for time:

100 Double Under

25 Burpees

RX+ 4 Rounds