This WOD has been submitted through the program we run in the CrossFit WOD and Programming group on Facebook. This WOD is open for constructive feedback. Please use the comments at the bottom of this page or use the Facebook link here (approved membership required to view) to provide your feedback as a coach.
|Make name public:||Yes|
|Goal(s):||Endurance, Endurance strength training|
|Equipment:||Barbell, Pull-up bar|
|Discuss on Facebook:||Yes|
|Number of task(s):||2|
|Skill level(s):||Beginner to intermediate, Intermediate to advanced|
|Workout description:||10 min Warm-up:
With a wooden stick loosen up the shoulders. Free stretching. Use a foam roller to loosen the back and neck.
14 min alternating EMOM (strength)
Odd; 5 Strict Pullup
4 min rest
16 min AMRAP (Endurance)
– 5 Push Press men 60kg / women 40kg
– 10 Kipping Pullup
– 15 Hand-release Push-up
|Scaling:||If you can’t do a proper strict pullup, perform a jumping pullup.
For the HSPU perform 5 wall walks
Choose weight according to your lvl