CrossFit 42 South

WOD: Thursday the 29th January 2015

GPP

Strength

A) Press 3×5

*Start at 70% and add 1-2kg each week

 

B) 5xME strict tempo pull ups –rest 1:30

*3 sec hang, fast up, 3 sec chin over bar and 3 sec lower


Comp

If you trained Monday and you are training on Saturday, then today is a rest day. If you missed Monday or won't be in Saturday, you are to train today. 


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3 Responses to “WOD: Thursday the 29th January 2015”

  1. Lucy says:

    3×5 bench @ 45kg
    4×6 ring dips
    5xME tempo pull ups -20

  2. Chelsea walker says:

    Muscle up work

    3 x 10 ring c2b pull ups band assisted 

    3 x 12 bent over rows 25kg

    3 x 12 lat pull downs 

    3 x 12 tricept push downs 

    3 x 12 bench dips 

    3 x 12 machine rows 

     

  3. Chelsea walker says:

    Muscle up work 

    3 x 10 ring c2b pull ups 

    3 x 12 barbell rows @ 25kg 

    3 x 12 lat pull downs 

    3 x 12 tricept push downs 

    3 X 12 bench dips 

    3 x 12 machine rows