9.23.15 – WOD

Athlete: Bri W. mid Muscle-up




Push Press 5-5-5

• deload week – use 40%/50%/60% of 90% of your 1RM for the above sets. No weight belts, no weightlifting shoes, no knee sleeves, no wrist wraps, no failure set and no build up sets 


For time:

30 Handstand Push-ups

60 Chest to Bar Pull-ups

90 Kettlebell Swings, Red/Green

Optional Accessory Work:

3 x 15 supersets of:


Reverse Snow Angels, weighted, if possible 



10 minute AMRAP of:

1 Push-up

1 Burpee

1 Air Squat

1 Box Jump Over

Rest 5 minutes, then:

10 minute AMRAP of:

1 Knees to Elbow

1 Toes to Bar

1 Pull-up

5 DB Strict Press

*no bands for pull-ups, it will defeat the purpose of the workout, so if you don’t have pull-ups do Jumping Pull-ups by setting up a Rogue block slightly behind the centerline of the bar and dangle your feet in front to perform the K2E and T2B, then put feet on box and do Pull-up

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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