CrossFit Bielefeld – Home Wod
Pull-ups
Home WOD #137 (Time)
Warm-Up:
2 Rounds of:
50 Jumping Jacks
10 Ring Rows
8 Burpees
6 Air Squats
4 Dive Bomber
2 Inch Worms
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 T-Bar Row, KB-Towel Row
Bar:
https://www.youtube.com/watch?v=H_bFEIzK1IU
KB:
https://www.youtube.com/watch?v=lBTpEhRGfBg
Metcon:
3 Rounds for time:
400m run
21 Burpees to target
12 Ring Rows
Rx+:
3 Rounds of:
400m run
21 Devil Presses (if you have two DBs then do it with two / One DB, then just do Single Arm Devils Presses
12 Pull Ups