Crossfit Cape Cod Tuesday January 12th 2016 WOD
Crossfit Cape Cod
1-12-16
Strength
Over head squats
building to a heavy set of
5-5-5-5
Met con
“Death by burpee & pull ups”
on min 1 1 burpee , 1 pull up
min 2 2 burpees, 2 pull ups
min 3 3 burpees, 3 pull ups….
go until you can’t complete the work on the min.
followed by
3rounds of
25 band rows
25 band pull aparts
Optional
do WOD with burpees to target and chest to bar pull ups
Emom 8
odd 4 deficit hspu
even 10 v ups
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95X5
110 reps
165 for 5. Did a lead up of 135 and 155 for 5. 165 was pretty shaky, but Justin kept on me for the full 5.
We did the wod slightly wrong on the morning classes but had a great workout. I got through 8 rounds doing strict chinups.
Super pumped last minute successful 5 reps at 155 after failing on the fourth rep of the first attempt. Glad I tried it again. Metcon was fun, pullups felt good today. Optional complete with 45 and 25# plates for deficit hspu’s.
Also shout out to my HUGE 530AM class you guys killed it!
A) 155
B) 68: burpees to target, strict ctb
EMOM complete with two 45s for deficit
Band work complete. Felt those rows!
245#x5
151 Rx+ Thanks for the push Brendan!