Run and Pull

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IMG_0656CrossFit WOD
For time:
1,200m Run
75 Pull-ups
800m Run
50 Pull-ups
400m Run
25 Pull-ups

If you can execute 30 consecutive pull-ups then do this workout RX’d.  Strive to finish each run under 6 minutes, 4 minutes, and 3 minutes, respectively.

IMG_0654Strength Focus
Back Squat
Build to a tough set of 2 in 12 Minutes, 30×1
*Compare to week 2 number

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Modification for Beginners:
For time:
800m Run
25 Ring Rows
400m Run
20 Ring Rows
200m Run
15 Ring Rows
You are considered a beginner runner if your 1-mile time is over 9 minutes. During the ring rows, place the feet, relative to the rings, in a position that allows at least 5 consecutive reps. It is important to keep the body rigid and to keep the arms close to the body as you pull. For full range of motion start with full extension of the arms (maintain active shoulders) and pull until the hands meet the sides of the chest.
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Modification for Intermediate (have pullups, but not 30 consecutive, and runs are below anticipated averages):
For time:
1,200m Run
55 Pull-ups
800m Run
35 Pull-ups
400m Run
15 Pull-ups

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