CrossFit Cape Cod Workout Of The Day

3 Rounds Rest As Needed Between Rounds

15 Push Presses*
9 Strict Pull Ups
21 Ring Push Ups

*Use a weight that you can do 15 unbroken reps.

Followed By

3 Giant Sets Of:
Bent Over Row x 12
Band Pull Aparts x 12
Side Lying Shoulder Rotation x 12

5 Responses

  1. Nice work Adam!!!

    The wod took me forever but it was fun. 75 pounds the first 2 rounds then dropped to 65.
    10 of the 27 Pullups unassisted- 17 in a purple band.
    Most of the pushups on the rings.

  2. Way to go Adam!!

    Great 930 class!!
    75#first 2 rounds, 65#last round, purple and red band for pull ups and probably total of 10 ring push ups, tried to do a few each round on rings then did regular.

  3. Anonymous

    Push press – 75# (Sarah rightfully called me weak) –> 95# –> 105# then additional 15 reps with 115# just because. Probably should have started with 105# or 115#, but live and learn. Rx on Pullups and Ring pushups. 44 Burpees for the challenge. After the WODs Brendan and I followed Dan, Peter & Kurt McD’s lead & went through Toes-to-Bar and Situps for a finisher, only to find out Thursday’s workout included… toes to bar and situps – Awesome! — Adam B.