Crossfit Body Tech - Crossfit Facility serving Mokena, Frankfort, Orland Park, Tinley Park & New Lenox, IL
20 min AMRAP
5 dumbbell deadlifts 75/55
8 push press 135/95
Post rounds to comments
Distal tricep tendon smash – 60 sec
Low dip hold – 60 sec
Rack jerk – 5 reps @ 50%, 55%, 60% (of assumed 1rm c&j)
Clean & Jerk 1Rm, then 3×5 @ 80%
6 rounds + 2 pull-ups.
Subs: pull-ups with grey band.
9 rounds + 9PU
Subs: red band PU, 125# DL bar, 75# PP
First WOD since being sick, went light:
Subs: green band PUs, 25# KBs, 65# PP
I was only aiming to do 10 rounds, but there was 2 minutes left, so I did another.
Thanks Beth for pushing this geezer 😉
Classic example of a simple yet effective WOD.
10 is a really good number to experiment with your kipping or butterfly pullups, especially if you have not conquered the rythym yet. Try and get the pullups in 1 or 2 sets if you can!!
9 rounds+ 9 pu
Blue band, 45# kb and 45 push press
9 rounds+ 9 pu
Blue band, 45# kb and 45 push press.
8 rounds + 9 pull ups
sub 75# push press.
… and today on my VERY LAST PULL UP… my hand ripped… first time since i started cf that i ripped. it was a sad sad day 🙁
8 rounds + 5 DL
subs: 50lb kb, 35# bar (bad shoulder)
John has a good point. I have kips down but any WOD that involves pullups, I try to focus on throwing some butterflies in there. I can get 2 decent consecutive butterflies before my rythym is off, but its a work in progress. thanks steve and john for coaching me through them during the wods!
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