Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 25 Minute Time Cap
Metcon (Time)
10 Rounds of:
3 Weighted Pull-Ups (45/30)
5 Strict Pull-Ups
7 Kipping Pull-Ups
* Each round must be done unbroken. Coming off the bar = a failed set that must be restarted. Hold a dumbbell between the legs held in place by crossed ankles and let it drop to the floor after the weighted pull-ups.
[Scale 1]:
10 Rounds of:
1 Chin Over the Bar Hold (:3)
3 Strict Pull-Ups
5 Kip Swings
[Scale 2]:
10 Rounds of:
1 Chin Over the Barbell Hold (:10)
10 Barbell Pull-Ups
:10 to :20 Pull-Up Bar Hang (Wrap thumbs around the bar)
* For Scale 2 perform the hold and barbell pull-up without letting go of the barbell, then stand and move on to the hang. Choose a challenging amount of time to hang.
After Party
Tabata Hollow / Superman Holds (Time)
(:20 On, :10 Off – 8 Rounds)
Hollow Hold
Superman Hold
* Alternate between movements.