Wednesday 051519

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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On the Minute x 10:

ODD: 10 to 15 Strict Weighted Pull-Ups*

EVEN: Max Effort Plank on Rings

* Wear a 20 lbs. Wt. Vest. Rx on the rings is with them positioned fist width off the floor and hanging exactly under the pull-up bar. Every second counts as 1 rep, record total.


πŸ”Ή WEIGHT: Reduce by using dumbbells or use no weight.

πŸ”Ή REPS: Aim to complete sets of least 5 unbroken reps if reducing the number or modify movement.

πŸ”Ή PULL-UPS: Modify to tough barbell pull-ups or ring rows for 8 to 10 reps. Slow and controlled.

πŸ”Ή RING PLANK: Modify foot position to allow for difficult holds lasting the majority of the minute.

Plank on Rings (AMRAP – Reps)


Choose A, B, or C.

22 Min. Time Cap.

A: Metcon (3 Rounds for time)

3 Rounds of:

1,000m Row

Rest 2 Mins. b/t rounds.

B: Metcon (3 Rounds for time)

3 Rounds of:

800m Run, Max Efforts

Rest 2 Mins. b/t rounds.

C: Metcon (3 Rounds for time)

3 Rounds of:

2,500m Bike, Max Effort

Rest 2 Mins. b/t rounds.

πŸ”Ή DISTANCES: Reduce to keep intensity high each round. If walking on the run or coasting on the rower or bike, reduce distances and push harder.

πŸ§˜πŸΌβ€β™€οΈ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side

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