Home WOD #137

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