Wod Monday 9/12/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 EMOM 10

Strict pull-ups

Shoot for 1 to 5 per minute.

For this EMOM use a band if needed. Choose a band that won’t allow you to go over 5 per minute.  Do not go to failure in the first 9 minutes.  Minute 10 go for max reps.

 3.     Wod:

 Tiger Blood Last done on 7-14-14

3 Rounds:

  • 10 Clean and Jerks (135,95)
  • 400 Meter Run


3 Rounds:

10 Clean and Jerks (115,75)

400 Meter Run


3 Rounds:

  • 10 hang Clean and Jerks (95,65)*scale load as needed
  • 200 Meter Run

*In this wod you should be capable of doing the first round touch and go.  Reduce the load if needed.





Posted in WOD

15 thoughts on “Wod Monday 9/12/16

  1. Pull ups
    5 per round for 9 rounds then 11 on the last round total of 56

    Tiger Blood
    10:13 rx unbroken on C&J
    Snow pants on for first 2 runs took em off for 3rd run😊hub aha!


  2. Hit up the 430pm hammer crew class tonight! It’s great how simple workouts can be so effective, how crossfit works! 55 strict pull ups, Tiger Blood 7:41rx. Going to try and hit up the hammertime more often!


  3. Pull-ups 27

    9:19 for the clean and jerks and runs
    Went unbroken on the clean and jerks for the first two rounds then cc was yelling at me so I lost concentration and almost my lunch.


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