WOD | 08.05.2018

3 Rounds For Time Of:
15 Back Extensions
100 Double Unders

Strength WOD
Pull Up 4 week Program
We will focus on strict Pull Ups for the upcoming 4 weeks

A> Warm up big time by coach.
B> Pull Up Test.
Can you do a Pull Up?
If not? You are category 1
If you have 1-4 decent reps? You are category 2
If you have 5-9 reps? You are categorie 3
If you have more then 10 reps? You are category 3 with 5kg weightvest

A>
Category 1: Negative Chin Up
2/3-2/3-2/3-2/3 reps. Control down 4 seconds
Category 2: Pull Up with negative controle
4-4-4-4
Category 3: Pull Ups with negative control
9-8-7-6-5

B>
Category 1: Bent Over Rowing 45 degree
10-8-6-12
Category 2: Bent Over Rowing 45 degree
10-8-6-15
Category 3: Bent Over Rowing 45 degree
10-8-6-18

C>
Category 1: Bicep Curls
15-15-15 with barbell 20/15kg
Categoy 2: Bicep Curls
12-12-12 with barbell 25/20kg
Category 3: Bicep Curls
12-12-12 with barbell 30/22,5kg

CrossFit Lite:
Focus
Kettlebell Swing Russian/USA
Pull Ups
Ab Mat Sit Ups
Push Ups

Tabata 6 sets
20″sec of work alternated by 10″sec rest of
Kettlebell Swing Russian/USA

Pull Ups
Ab Mat Sit Ups
Push Ups
Complete 1 movement then rest 2′ and start with the next movement