Durability
Arm Shoulder Band Warm UP
Straight Arm Pulldowns – Tri Extensions – FacePulls – 20 reps each x 1 set – light tension and slow
Arm Shoulder DB Warm UP
Double DB Curl to Press – Accumulate 50 reps quickly with light weight
Skill/Strength
Warm Up
WOD
“Candy” This is a NEW CrossFit.com Benchmark WOD!
5 Rounds (25 Min Time Cap)
20 Pull-Ups
40 Push-Ups
60 Air Squats
Not many can walk away from a 100 pull-up WOD without badly torn hands. Torn hands are intensity dependent, they require a certain level of dedication…
For example, 100 pull-ups 75 Chest to Bar Pull-Ups, 25 Bar Muscle Ups are limits for hand integrity when you make an athlete do them quickly without hand protection. My advice, slow your roll on the pull-ups, kip less, use your arms more, use bands and strict scales if you start to rely on your kip too heavily.
100 Pull-ups is a tall order and not a good idea for everyone at CFS. BUT… this is a very exciting NEW benchmark as well! So go out there and kick ass at a responsibly scaled version of CANDY!
Scores from Monday 190.1
The post WOD – 190.2 – appeared first on CrossFit Syracuse.