Crossfit Cape Cod Tuesday January 12th 2016 WOD

11
Jan

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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5 Responses

  1. jmiles

    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.

  2. Christopher Judkins

    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!

  3. TyTy

    A) 155
    B) 68: burpees to target, strict ctb
    EMOM complete with two 45s for deficit
    Band work complete. Felt those rows!