Durability
Warm up & Start
Skill/Strength
Warm up & Start
WOD
4 Sets – 4 Minutes of WORK per set – 4 Minutes of REST b/w sets
Set 1
Erg Bike (1000/750 meters), immediately followed by AMRAP in the remaining time
5 Pull-ups (Rx+ 5 C2B) + 5 Strict Box Dips
Set 2
AirBike (40/30 Calories), immediately followed by AMRAP in the remaining time
5 Pull-ups (Rx+ 5 C2B) + 5 Strict Box Dips
Set 3
Erg Bike (1000/750 meters), immediately followed by AMRAP in the remaining time
5 Pull-ups (Rx+ 5 C2B) + 5 Strict Box Dips
Set 4
AirBike (40/30 Calories), immediately followed by AMRAP in the remaining time
5 Pull-ups (Rx+ 5 C2B) + 5 Strict Box Dips
Athletes, box dips today are strict so no kipping allowed. Obviously you’re going to squirm a bit once you get tired and that’s ok so long as you are leaving the bottom of the dip with 100% upper body effort and 0% assistance with lower body momentum. If dips are not something you can do yet, we can scale it to wherever you’re at today. I don’t program kipping dips because it’s a great way to rip your pec and nobody has got time for that.
Start your second Set AMRAP exactly where you ended your first etc. etc.
Your score is the number of rounds of Pull-ups and Dips you can complete.
Scores from Thursday
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