14
Jul
CrossFit Cape Cod Wednesday July 15th
CrossFit Cape Cod WOD
A.
L-Pull Ups*
5 Rounds :30 seconds on 1:30 Off
Go For Max Number Of Quality Reps
Scale Options Include “L,” or Modified L Position Negatives.
If You Cannot Do Negatives Scale To an L-Hang.
*I don’t know anybody that enjoys L-Pull Ups (myself included) but they are an essential tool in a well rounded athlete. Just show up and do your L-Pull Ups like a good CrossFitter:)
B.
5 Rounds
Row 15 Calories
12 Box Jump Overs 24/20
9 Chest To Bar Pull Ups
Rest 1:00 Between Rounds
Advanced Training
On The Minute For 10 Minutes
ODD: Sumo Deadlift (Approx. 70%)
EVEN: 2 Second Bottom Pause Paralette Push Ups
Work For :30 seconds rest for :30 seconds for both movements.
3 L-pull ups x 5
21:???? I think:) with red band.
Thanks Amy!!!
Awesome job with the L-pull ups!!!!
A: 2 L negatives per
B: 19:21 24″ and R/B bands
A) a mix of 2 L negatives per round with some L hangs sprinkled in in the later rounds
B) 19:30 with red/purple band.
A) 4 L-pullups
B} 21…something RX So hard holding on to the bar today
very sweaty palms
3 per round L/knee raised negatives
21:00 r/p bands
27 L-Pull ups done as best as I could make them. 13:53 on the WOD. Fun WODding with the 5:30 crew! Great job in the humidity today everybody!
A. 40
B. 11:39 Rx
C. Done.
Freak of nature.
A) L negatives
B) 18:24 RX
C) did it!
18:44 rx
Love this picture!!!!
a) tried holding the L position, keep working on that strength.
b) 16:44 love seeing my strength improve on the pull ups with bands. had tried going down to b/p but started kipping-so not quite ready
did some AT with 95#
A) 27 B) 14:34 rx C) done