Archive for "Sep 06 2017"

Muscle up/Run


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

5 Inch worms

5 Shuttles (forwards/backwards)

10 Steps Walking lunge

1 Shuttle heels to bum

10 Scap push ups

30 sec Plank

2 Sets:

10 Scap Pull ups

10 Lat pull ups

10 Push ups

Metcon

Metcon (Time)

15 Ring Muscle ups (25 Pull ups)

Run 400m

20 Chest to bar Pull ups

Run 400m

30 Toes to Bar (40 AB Mat sit ups)

Run 400m

Metcon

Metcon (No Measure)

For quality:

100 Push ups

– each time you break do 12 Russian twists
Every single rep should be in a solid position! Please scale if you need to by elevating your hands. There is no benefit what so ever to slow, shitty reps.

Cool down

Row 2mins easy pace

Accumulate 50 Pass throughs

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman