(215) 291-2968 Friday - Jan 22, 2021

WOD 011712: L-Pullups Squats Double Unders Situps Mountain Climbers


Today we worked on L-Pullups for Max reps for three attempts.  Nice work by Colin, Jayson, Doug, Ross and Andy for getting some reps in!  Remember when you are doing these pullups make sure that your core is engaged the entire time all the while fight to keep your legs straight.  If your legs bend

Today we worked on L-Pullups for Max reps for three attempts.  Nice work by Colin, Jayson, Doug, Ross and Andy for getting some reps in!  Remember when you are doing these pullups make sure that your core is engaged the entire time all the while fight to keep your legs straight.  If your legs bend or drop below the crease of your hips then you are no longer doing L-Pullups!

For the metcon we did a Chipper type WOD with Squats, Double Unders, Situps, and Mountain Climbers.  Shout out goes to Brian, Colin, and Andy for taking on the extra challenge by wearing a 30lb weight vest for this WOD.  Nice job guys!

If you are struggling on getting double unders remember to keep your shoulders relaxed, rotate your wrists NOT your entire arm, stay light on your toes and finally PRACTICE!

Don’t forget to say hi to Erin and  Jess W. who hit their first WOD at CrossFit Novem!  Great to have you on our team!

Strength

3 sets of Max L-Pullups

or

5-5-5

Try to get off bands

WOD

For Time:

100 Squats

50 Double Unders

100 Situps

50 Double Unders

100 Mountain Climbers (100 per leg)

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