WORKOUT OF THE DAY
Pullup Thursday 30/11/17
29th November 2017 by
CrossFit
Warm Up
5 Strict Pullups
5 Pushups
100m Run
Strength
Bench Press 5×2@70%
Skill
Every 2 minutes x4
1x max set of Pullups
WOD
For Time:
800m Run
20 Toes to Bar
20/15 Calorie Row
20 Burpee to Target
20/15 Calorie Airbike
20 Wallballs
CrossFit Lite
Warm Up
10 Abmat Situps
5 Thoracic Rotations each side
5 Quadruped Elbow to Knee each side
5 Side Plank Rotations each side
Strength
15min AMRAP
6x Turkish Situps each side
40m Barbell Front Rack Carry
WOD
25/20/15/10
Row Calories
Pushups
Ring Rows
Mobility
MB Abs Roll front and back
LB Triceps
LB Upper Back
LB Spinal Erector
Barbell Club
Warm Up
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Straight Leg Deadlift
5 Muscle Snatches
Strength
A) 3 Position Snatch heavy for the day
B) Deadlift 5×5
C) Sotts Press Heavy 3 for the day