WOD 11/21/13

WOD 11/21/13


WOD

*Set up your station right at the pull up bar so you don't have to walk around

EMOM for 20 Mins (with a CATCH! See below) of:

EXPERT:

Decline Push Ups

Toes to Bar

3 Strict Pull Ups

20 Bicycles (each side is 1 so left then right is 2 reps)


INTERMEDIATE:

3 Decline Push Ups

3 Knees to Elbows

3 Kipping Pull Ups

10 Bicycles


NOVICE:

3 Push Ups

3 Hanging Knee Raises

3 Banded Strict Pull Ups

6 Bicycles


*Honestly choose which one you think you can do the right way and complete a fair amount of rounds

Catch: When you do not complete the required work within a minute time frame you are out and you then go on and complete the Finale. The Finale is a 3000m Row. For every minute you complete of the WOD you take 100 meters off the row. Ex: You complete 10 mins of the EMOM but cannot complete the 11th within the minute. You then do a 2000m row. 


Decline Push Ups Demo (Keep back completely straight like a plank. Don't let the hips dip)



This video goes over pretty much every rowing fault I've seen. Check it out. It's important!