WOD052317: A Good Reason to Run

CrossFit Novem:   Bar Muscle Ups D2 2 Rounds Beginners (Banded Pullups) 10 Strict Pullups (Do not reach for bar with chin) 10/10 Cs and Ds (Kipping Swing on Pullup) or 10 Snap to Hollow/ Snap to Arch on Ground Intermediate (Has Unassisted Kip Pullup) 10 Kips Pull to Hip 5 Banded Muscle Ups (Progressing …

CrossFit Novem:

  Bar Muscle Ups D2

2 Rounds

Beginners (Banded Pullups)

10 Strict Pullups (Do not reach for bar with chin)

10/10 Cs and Ds (Kipping Swing on Pullup) or 10 Snap to Hollow/ Snap to Arch on Ground

Intermediate (Has Unassisted Kip Pullup)

10 Kips Pull to Hip

5 Banded Muscle Ups (Progressing on bands)

Advanced (Has at least Once Bar MUs) 1)

10 Kips Pull to Hip

2) Practice Bar Muscle Ups

Go For 5 total or 5 Unbroken

15 Minute Cap

Conditioning:

For Total Time

7 Rounds Every 3 Minutes

400m Run

12 Toes to Bar

RX+

For Total Time

7 Rounds Every 3 Minutes

400m Run

6 Bar Muscle Ups

Novem BootCamp:

WOD 1:

Movement Prep

2 Rounds

5 Scap Push Ups

5 KB Swings

5 Wall Balls

5/5 Step Ups

WOD 2:

Run For it!

20 Min AMRAP

A) 25 Push Ups

B) 25 KB Swings (24/16kg)

C) 25 Sit Ups

D) 25 Sumo DL High Pull (24/16kg)

E) 25 Wall Balls (20/14#)

F) 25 Box Jumps (24/20”)

 

*400M RUN b/n each round – doesn’t count toward score

*150 Reps per round

Novem Barbell Club:

Continue Barbell Programming!