CrossFit | 200317
Tuesday

200317

Workout of the Day

64

30-25-20-15-10-5 reps for time of:

Burpees
L pull-ups

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Comments on 200317

88 Comments

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Kury Akin
July 16th, 2020 at 1:15 pm
Commented on: 200317

25:22. Burpees rxd but scaled to tuck pulls for 24,21,17,12,8,4. Given my time I should probably have scaled further but I don't like scaling burpees which feel like all body to me and it certainly did the business.

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Nate Gordon
May 13th, 2020 at 4:27 pm
Commented on: 200317

scaled to kipping pull ups

15:29

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Felix Seraphin
April 17th, 2020 at 8:28 am
Commented on: 200317

RX 27:37 Yeah :)))

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Jeff Chalfant
April 7th, 2020 at 8:55 pm
Commented on: 200317

28:29 rxd. Supinated grip L pull-ups. Started in sets of 6 then 5 then 4 and so on until I was doing 1s on the last round. Tried to only switch to a lower number when I had to. Core got more tired than expected but it was nearly matched by my pulling stamina and cardiovascular endurance.


188/41/69”

(edited)
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Giuseppe Petrillo
April 7th, 2020 at 10:10 am
Commented on: 200317

23:00 rx’d

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Mike Scott
April 7th, 2020 at 3:04 am
Commented on: 200317

19:00 - scaled to 20-15-10-5 which was the right call considering I'm around 200# right now. L-pulls were assorted grips and kipping w/ straight legs and feeling elbows right now.

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Cy Azizi
April 3rd, 2020 at 2:58 pm
Commented on: 200317

34:36

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Jose Zumoza
April 2nd, 2020 at 8:55 pm
Commented on: The Benefits of CrossFit

This is the most inspiring thing at this moment. I needed this, good job to this athletes and their coaches!

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Manchild Manchild
April 1st, 2020 at 6:16 pm
Commented on: 200317

at home: skipped set of 30, and subbed superman for pull-ups


13:32

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Ralph Keeley
April 1st, 2020 at 4:28 am
Commented on: 200317

M/34/6'/175#


29:29 RX

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Morgan Greene
March 28th, 2020 at 5:21 pm
Commented on: 200317

23:23

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Courtney Guthrie
March 25th, 2020 at 1:24 pm
Commented on: 200317

19:48 s

burpees

ring rows

ab mat sit ups

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Jeffrey Howard
March 25th, 2020 at 1:05 am
Commented on: 200317

26:40 - Rx

Got a few sets of L pull-ups, instead of only singles (like what happened during that HSPU L Pull-up workout)

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Park Hyunwook
March 23rd, 2020 at 9:16 am
Commented on: 200317

Option 2

25'29"

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Scott Jacobson
March 22nd, 2020 at 8:45 pm
Commented on: 200317

5’8” / 171 lb / 21 / M


Rx’d 20:40

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Anton Gross
March 22nd, 2020 at 12:18 am
Commented on: 200317

M/ 46/ 136 lbs/ 5’-6”

As Rx using rings for L Pull Ups

30-25-20-15-10-5

Burpees

L Pull Ups

Completed in 17:49

Burpees were done at a good steady pace. I did take a very short break for like 10 seconds after about 24 first round and after 18 second round and after 15 third round. All others were unbroken. I tried to bang out the L pull ups in larger sets but not getting too wiped out so I could bounce back quickly. Started in sets of 8s, then went to 7s and eventually went to 5s and 4s.

good workout but I thought I would have completed it faster.

Ran a 5k with my dog in the woods early this morning and played with the kids in the afternoon.

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Christopher Voght
March 20th, 2020 at 9:39 pm
Commented on: 200317

30-25-20-15-10-5 reps for time of:

Burpees

strict pull-ups were 18-15-12-9-6-3


18:41

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Emily Kaplan
March 20th, 2020 at 6:57 pm
Commented on: The Benefits of CrossFit

In light of COVID-19, data from all reported countries indicates 99.1 percent of those that died had a chronic illness. And I would argue the 0.1 percent likely had an underlying co-morbidity that was undiagnosed. This is harsh in many ways, but it is factual. New reports indicate those with type 2 diabetes may also be at the higher risk of contracting the virus.


"Experts interviewed by Medscape Medical News noted that diabetes is associated with double or triple the risk for infection from COVID-19, independent of CVD or other medical comorbidities."


That's risk for infection, not death. If this virus thrives off high glucose, which this statement from the same article suggestions:

"Although the mechanism of this increased susceptibility remains unclear, research suggests that high blood glucose levels may lead to reduced functioning of the immune system.” I wish all those at risk would seriously consider at keto diet to help off set their risks.


The athletes in this video are profoundly changing their lives. They are practicing the very best preventive medicine, in the short term and in the longer term. It is extremely hard and scary to start a new regime and these athletes have earned my respect for their work. They've showed up and started, which is the hardest part. I only wish everyone could watch this and feel so inspired.


Thanks for sharing their stories.

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Parker Johnson
March 20th, 2020 at 5:05 pm
Commented on: 200317

16:13 Rx'd


First workout

Male, 21 years old, 5-9 185 lbs

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Hendrik Bünzen
March 20th, 2020 at 3:28 pm
Commented on: 200317

21:25 rx’d

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Jim McCary
March 20th, 2020 at 1:36 am
Commented on: 200317

27:33


burpees and kipping (no L) PUs


ugh


m/39/6’2”/210

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Christian Simpson
March 19th, 2020 at 8:10 pm
Commented on: 200317

Sc Pull up (alt wide grip/close grip/chinup with lsit on chinups only in sets of 5)


26:41


7:16/6:50/5:31/3:45/2:15/1:02 in sets

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Francisco Alférez
March 19th, 2020 at 2:57 pm
Commented on: 200317

30-25-20-15-10-5 reps for time of:


  • Burpees
  • Dumbbell row
  • Seconds of L-sit (floor)

14-kg. dumbbells


TIME: 38'22"

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Coastie Nick
March 18th, 2020 at 7:35 pm
Commented on: 200317

21:15 Rx’d

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Chris Meldrum
March 18th, 2020 at 7:02 pm
Commented on: 200317

As rx'd, 27:11.


Stepped into/out of burpees to keep knee out of flexion - slow and steady.  L-pull-ups in sets of 5 most of the way through, with 20-30s breaks.  In later rounds, I had some 3's and 4's.


47m/5'10"/180

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Jade Teasdale
March 18th, 2020 at 6:17 pm
Commented on: 200317

29:04 RX

notes: had a stressful week with little sleep last night. A bum right knee...been programming stuff I can do.

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Tony Fitzgerald
March 18th, 2020 at 5:27 pm
Commented on: 200317

M/64

Rx: 29:06

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Emily Kaplan
March 18th, 2020 at 5:27 pm
Commented on: Why CrossFit Is Going After Your Grandpa

Statements like "This is part of a “dramatic change” in CrossFit’s marketing, says Eric James, Ph.D., a professor of communication at Metropolitan State University of Denver." MAKE ME CRAZY!


There's a clear lack of understanding about CrossFit programing at the core of that statement. There's nothing new here, in fact the opposite, these principles are foundational.


Check out the photo in this post from 8 years ago: http://www.crossfitsantacruz.com/workoutoftheday/2012/01/13/everyone-can-not-everyone-does

"We like to say that, "CrossFit is for anyone, but it is not for everyone." What we are trying to say with that quote is that no matter your fitness level, no matter your age, no matter what, CrossFit can be for you. But, not everyone will want to do CrossFit. The hard work, the diligence to being a beginner before being elite and the humility to fail in front of others prevent some from participating. Scaling and modifying workouts is at the heart of what we do, making workouts appropriate to an athlete's physical and psychological tolerances."

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Evan Saber
March 18th, 2020 at 2:17 pm
Commented on: 200317

31:28 RX

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allen buck
March 18th, 2020 at 1:55 pm
Commented on: The Benefits of CrossFit

I am a 75 yo MD-L1. Since getting motivated by Pat Sherwood's talks at the DDC, I have gradually accumulated 8 such derelicts who submit to my training. After practicing medicine for over 40 years, I know that I am helping people now more than ever before. Although my group seems extremely thankful and gives me much praise, I don't have much confidence that I am the best coach for them. Often I think that a younger Coach would do a better job. Often I think that I am learning more from them then they from me. I wish I lived near Scott's Valley and could come watch these classes and learn more about special exercises and scaling for the elderly. This is a fantastic thing that CrossFit is doing, and it has given much meaning to my life to be a small part.

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Emily Kaplan
March 20th, 2020 at 6:45 pm

Allen! While I appreciate your humility, you do not need to be any younger or different in anyway!!! You are transforming lives on a daily basis. "After practicing medicine for over 40 years, I know that I am helping people now more than ever before." That statement says so much. And, you lead by example, which allows others to relate and execute in profound ways. I'm a huge fan of all you do. Keep it up!!

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Jason Mackey
March 18th, 2020 at 11:30 am
Commented on: 200317

31:42 scale to strict pull-ups

shared an at-Home pull-up bar with my 14 yr old son

(edited)
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Pedro Molina
March 18th, 2020 at 4:32 am
Commented on: 200317

37:25

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Prue Mackenzie
March 18th, 2020 at 3:20 am
Commented on: The Benefits of CrossFit

CrossFit brings joy to our lives - it would just be brilliant to share this joy responsibly with our parents and their friends. This video is magnificent in capturing the CrossFit spirit we experience every time we go to a box. Thank you.

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Dale Saran
March 18th, 2020 at 3:09 am
Commented on: 200317

Not as rx'd

  • Dropped the round of 30, otherwise, rx'd

23:59

Never did more than 3 L-PUs together

7:25 for round of 25; 6:18 for 20; so... a steady slog

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Seth Shelton
March 18th, 2020 at 2:43 am
Commented on: 200317

24:40 half reps on L-pullups

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Byron Hills
March 18th, 2020 at 2:32 am
Commented on: 200317

34:50

pushups killed me

did them with knee tuck and green then black band around behind

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Steven Odom
March 18th, 2020 at 1:17 am
Commented on: 200317

Rx’ed

= 17:25


This was the second of my three workouts today. First involved GHD’s, Zeus rope DU’s, and SkiERG. Third workout was AGOQ event #4.

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Katie Hogan
March 17th, 2020 at 11:59 pm
Commented on: The Benefits of CrossFit

Loved seeing this!! So grateful to witness each of your journeys and to work with you each week in the gym. Love our CrossFit Wellness family!

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Antonio Larco
March 17th, 2020 at 11:37 pm
Commented on: 200317

21'41"

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Tripp Starling
March 17th, 2020 at 11:36 pm
Commented on: 200317

Rx 23:30


Jackie Juan option 2

25:41💪🏻

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Troy Bruun
March 17th, 2020 at 10:56 pm
Commented on: 200317

22:11

30-25-20-15-10-5

Strict Knee Tuck Pull ups

Burpees

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Steve Day
March 17th, 2020 at 10:25 pm
Commented on: 200317

23:01

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Tom Cuff
March 17th, 2020 at 10:20 pm
Commented on: The Benefits of CrossFit

So cool to hear how this crew is doing! Great video, can't wait to share this with my family.

(edited)
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Maximilian Maibach
March 17th, 2020 at 9:51 pm
Commented on: Salmon, Cream Cheese & Spinach Egg Roll

Can you please add nutrition facts to the receipts?

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Menda Huddleston
April 3rd, 2020 at 3:32 pm

Hi! If they don't put nutrition facts, you can always use the MyFitnessPal app or website to "build/create your own recipe" and it will show nutrition facts after you enter all of your ingredients that way. Hope that helps :)

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Shaun Stapleton
March 17th, 2020 at 9:44 pm
Commented on: 200317

Rx 19:34

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Stacey Thompkins
March 17th, 2020 at 9:44 pm
Commented on: 200317

M/45/6'2"/185#


Scaled to inverted row the rest as rx'd

17:15

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Alex Pham
March 17th, 2020 at 9:31 pm
Commented on: 200317

30:23

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Shane Azizi
March 17th, 2020 at 9:18 pm
Commented on: 200317

24:58 Rx

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James W Bobo II
March 17th, 2020 at 9:01 pm
Commented on: 200317

M/36/167


As rx’d


27:50


Got to where I was doing L pull-ups in sets of 2 😳 Jeez those burpees were awful. Wasn’t feeling it today but it’s done now ✔️

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Prue Mackenzie
March 17th, 2020 at 8:57 pm
Commented on: Why CrossFit Is Going After Your Grandpa

Thank you for sharing this terrific article drawing attention to CrossFit's ability to help all athletes! I cant wait for my box to reopen so I can propose we offer a class for our communities' parents and see how we can take it from there! Keep the tips coming on how we can make this a big success for our older athletes!

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Nicole Deaver
March 17th, 2020 at 8:09 pm
Commented on: 200317

22:32 Rx

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Michael Brady
March 17th, 2020 at 8:04 pm
Commented on: The Benefits of CrossFit

Coaching these incredible people has been some of the most fun and rewarding experience I have had as a trainer.

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Craig Glendenning
March 17th, 2020 at 7:56 pm
Commented on: The Benefits of CrossFit

I am so grateful to all 6 of you. I lost 100 lbs doing CrossFit, and I was very touched to hear all of your stories. Emma, I too pondered my decision in my truck before walking through the doors. It's no joke, the struggle is real! Remember you are what you *do* every day, so keep adding up the good habits!

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Charlie Pokorny
March 17th, 2020 at 7:20 pm
Commented on: 200317

20:36 Rx

L-PU effected the burpees more then I thought they would.

m/51/5'11"/200#

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Eric Love
March 17th, 2020 at 7:14 pm
Commented on: 200317

Sub strict pullups

26:20

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Nathan Wray
March 17th, 2020 at 7:09 pm
Commented on: 200317

Tough to maintain a passable “L” on those pull ups but I think all reps counted. Mental focus on the pull ups was more than I anticipated but no complaining here.

16:50rx Male 45yrs 156lbs 5’9”

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David Howe
March 17th, 2020 at 7:01 pm
Commented on: 200317

24:43 rx

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Chris Trejbal
March 17th, 2020 at 6:38 pm
Commented on: 200317

28.56

L pullups done strict straight legs.


Legendary workout.

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Giacomo Panigucci
March 17th, 2020 at 5:31 pm
Commented on: 200317

24'00''


L Pull Up was hard :-(

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Michael Arko
March 17th, 2020 at 5:12 pm
Commented on: 200317

23:03

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Brandon Myers
March 17th, 2020 at 4:34 pm
Commented on: 200317

Thank you guys for the scaling options and no equipment options!!!


scaled:

burpees 21,18,15,12,9,6

banded strict pull ups 15,12,9,6,3,1

tuck holds on rings 2x burpee reps for second on the hold 42,36....


time ended up being 26:22


haven’t done pull ups in a while but I think I scaled this right as I could keep moving but it definitely was a grind come the 4th round

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Chris Richards
March 17th, 2020 at 3:46 pm
Commented on: 200317

19:40 Rx

with angled pull up bar in park. :-(



Working from home in DC with all the gyms closed. Great to have the main site giving WODs that can be done without a gym.

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Matthew Letarte
March 17th, 2020 at 1:17 pm
Commented on: 200317

30-25-20-15

Burpees

Strict Leg-tuck pullups

21:56 (set 20 min time cap but finished round of 15

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Eric O'Connor
March 17th, 2020 at 1:09 pm
Commented on: 200317

This is a very interesting workout because you have a very metabolically demanding movement in the burpee being combined with an L pull-up which will be much slower paced. I think I good goal for this workout is to strive for a variation that allows for completion in under 25-30 minutes. Here are some scaling options:


Burpees: The overall volume is high but is reasonable as you will likely have a significant amount of time between efforts due to the volume of L pull-ups. I will allow my experienced athletes to attempt the total volume as prescribed. For newer athletes or for those where the volume is too high, I will reduce the reps rep round. I consider the burpee to essentially be going from a lying position to a standing position. Athletes can perform any variation of that function relative to their current ability level.


L-pull-ups: The volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency and range of motion. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or an L pull-up with one leg tucked and the other extended. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 20-30 second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.


Limited Equipment: This workout can easily be done at a park if you are able to get there or you can do pull-ups from tree branches if you want (yes, this is ridiculous but it can be done!). If you don’t have access to a pull-up bar, consider some of the following options to replace the L pull-up:

1) Dumbbells

If you have a set of dumbbell perform dumbbell rows followed by L-sit holds.

2) Backpack

Perform rows with a loaded backpack or any household item to replicate the pulling movement the follow the rows by performing L-sit holds. You can increase the reps of this movement if the load is very light. 

3) Bands

You can perform a seated row with a band and have the legs straightened in front of you and raised off of the ground to replicate the "L" position. If the band tension is light you may even consider doubling the reps.

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Sebastien Fitzpatrick
March 17th, 2020 at 12:48 pm
Commented on: 200317

31:22 Rx


Sets of 3 on the pull-ups and I was still near failure towards the end of each set.

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Claire Fiddian-Green
March 17th, 2020 at 12:01 pm
Commented on: 200317

30-25-20-15-10-5

Burpees Rx (Juan’s Carl Paoli video on burpees was SUPER helpful. Thanks, Juan!)

30 kipping 1-leg L-sit pull-ups, then from rounds 25 through 5 I completed band-assisted 1-leg L-sit pull-ups

22:38

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John Clarke
March 17th, 2020 at 10:50 am
Commented on: 200317

Burpees

Pullups


18:21


First garage workout. Between Comrade Murphy closing all the gyms in NJ and a buddy giving away his 305lb barbell set, no better time than now.

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Antonio Albano
March 17th, 2020 at 8:18 am
Commented on: 200317

Time 29':20"

So hard

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Emily Jenkins
March 17th, 2020 at 6:35 am
Commented on: The Benefits of CrossFit

Thank you for this, simply incredible.

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Tyler Hass
March 17th, 2020 at 5:19 am
Commented on: Why CrossFit Is Going After Your Grandpa

Nice to see this. Lots of positive stuff going on right now, from the physicians network to the “at home” series. What they are doing at HQ right now with their crew of seniors is really inspiring.


One thing the Men’s Health piece mentions is that it will be a PR disaster the first time “one 70-year-old has a heart attack or breaks their femur.” It will be a tragedy for sure and is probably only a matter of time. But how many seniors will languish away due to sedentarism? One thing I know for sure is that CrossFit will not back down. I’d bet all of CrossFit’s competitors have press releases already drafted to capitalize on the first octogenarian who skins a knee.


After the first rhabdo case, CrossFit could have watered down their program. Instead, they opened up a dialogue about rhabdo and brought more attention to it than anyone prior. I expect the same with regards to training seniors and special populations. Lessons will be learned. What we know for sure is that seniors desperately need functional movements at progressively higher intensity. What they don't need is some half-wit telling them to be careful with two pound dumbbells. Having someone in your life pushing you to be a better person is valuable at any age. Most children have that. Some adults do. But how many seniors?

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QiHui Xing
March 17th, 2020 at 4:46 am
Commented on: 200317

sub:strict CTB.Injury recovering.

:19'28''.

https://youtu.be/hX9MduBIbHI

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Lawrence Williams
March 17th, 2020 at 4:02 am
Commented on: The Benefits of CrossFit

Thank you for posting! This is just what I need to share with those who are on the fence about starting CrossFit.

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Rosemary Matossian
March 17th, 2020 at 3:33 am
Commented on: The Benefits of CrossFit

Congratulations to each and everyone of the athletes on this panel. Your stories are inspirational. Thank you for sharing. A huge thank you to Coach Glassman for making this program happen, and to coaches Michele, Zach, Katie and Wes. You are all terrific!

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Chris Sinagoga
March 17th, 2020 at 2:39 am
Commented on: 200317

Champions Club Scaling Notes


RANT

My first reaction when I saw this was, "HA! Yeah right!" I scaled this to 21-15-9 because I didn't dedicate very much time to working out today. But I think you can divide this workout into two parts: the conditioning part being the burpees and the strength part being the L-pull-ups. What's interesting, though, is there's strength (positional) components to the burpees and there's conditioning (stamina) components to the pull-ups. And your purpose for doing the workout is going to dictate where you put your emphasis.


PURPOSE

If I had to guess, I would say they want us to get a lot of gymnastics strength/stamina in today, but also challenge that by adding in some conditioning. "But why not running/rowing?" you ask. I would say because it's a lot easier to dog it on a 400-m run than it is to dog it on 35 burpees.


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

5 pull-ups

10 burpees

:30 L-sit (or L-hang if your grip is good)


TRAINING SCALE

As is, push the burpees hard


PRACTICE SCALE

100 L-pull-ups for quality.

*before you do each set, perform 8 burpees as fast as you can


GROUP SCALE

New to CrossFit scale, or if pull-up bar space is limited/too much sharing then skip it and do just burpees and L-sit


INJURY SCALE

Themes are: pulling, pushing, jumping, static hold, pulling (from the hips/midline), full-body, gymnastics strength, descending rep scheme. Pick two movements you can do that will challenge your strength and make up a descending ladder


WARMUP

Jump rope

L-pull-ups (if you can't do them in the workout)

Handstand

(insert thing you suck at)

(insert thing you suck at)


GENERAL FEAR LEVEL: 6

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Joni Colle
March 17th, 2020 at 2:18 am
Commented on: The Benefits of CrossFit

Kudos! CrossFit Instinct, Springfield, IL echoes very similar success stories from our Longevity classes. I too never felt comfortable in a gym but CrossFit has changed my life, cured me from pre-diabetes, hyperinsulinemia. I've learned from Coach Mike Suhadolnik you can never outwork a bad diet. Good nutrition is key: no processed foods, no snacking. Keep up the good work everyone!

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Michele Mootz
March 17th, 2020 at 1:18 am
Commented on: The Benefits of CrossFit

Incredible!!!! I love every one of these amazing people!!!

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David Caccamo
March 17th, 2020 at 2:00 am

Way to go, Coach!

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Nuno Costa
March 17th, 2020 at 1:15 pm

You rock Michelle

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Craig Glendenning
March 17th, 2020 at 7:59 pm

Hi Michele! You were the flowmaster at my L1 in CrossFit Monrovia a couple of years ago. You and the crew are the best trainers in the world.

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Michael Marrone
March 17th, 2020 at 10:54 pm

Excellent stuff! I’ve heard only great things!

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Nathan Jenkins
March 17th, 2020 at 12:52 am
Commented on: The Benefits of CrossFit

Needed this today!

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Steven Thunander
March 17th, 2020 at 12:46 am
Commented on: 200317

Globo scale: as rxed. Home modification: if you do not have a pullup bar sub V ups and super strict pushups for l-pullups. Finish by accumulating a 2-3 minute L sit hold. Otherwise as rxed.

(edited)
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Juan Acevedo
March 17th, 2020 at 12:11 am
Commented on: 200317

INTENDED STIMULUS

.

Oh man! Yesterday was all legs and lungs in a 15-20-minute window. Today is all arms, core and lungs in a 15-20-minute window. These two workouts are an awesome complementary pair. Today, you will be doing a total of 105 L-pull-ups. If you think that will take you longer than 8 minutes consider scaling the number. If you are modifying the pull-ups, try to preserve strictness and the L-sit aspect of them. Today is a good day for a combination of hanging tucks with banded pull-ups. Once you have decided the number of reps for pull-ups, think about the burpees. These repetitions don't need to be fast, however they should not destroy you. If you think they will, modify to no-push-up burpee. Just like yesterday this is a mental and muscular grind. There is just one way to go. Keep moving!


▶ OPTION 1

24-20-16-12-8-4 reps for time of:  


Burpees

L Pull-up


▶ OPTION 2

24-20-16-12-8-4 reps for time of:  


Burpees

Banded Strict Pull-ups

Hanging L-sit/tuck hold (seconds are reps, multiply by 2)


▶ OPTION 3

21-18-15-12-9-6-3 reps for time of:  


No push-up burpees

Banded Strict Pull-ups

Hanging L-sit/tuck hold (seconds are reps, multiply by 2)


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

(edited)
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Claire Fiddian-Green
March 17th, 2020 at 12:03 pm

Juan, that Carl Paoli video is pure gold. His technique tips helped me perform the best burpees I’ve ever done. Thanks!

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Bryan Rosen
March 17th, 2020 at 12:10 am
Commented on: 200317

GENERAL WARM-UP


2 rounds of:

40 jumping jacks

30 high-knees in place

20 groiners

10 inchworms with a push-up


SPECIFIC WARM-UP


Burpee

10 no-push-up burpees

5 tuck jumps

5 burpees


L pull-up

Perform 3-5 reps at each step:

Low-ring pull-ups (with both feet on the ground)

Low-ring pull-ups (with one foot on the ground; *scaling option)

Strict pull-up

Tuck pull-up

L pull-up


Practice

3-2-1 of:

Burpees

L pull-ups

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Juan Acevedo
March 17th, 2020 at 12:10 am
Commented on: 200317

For those staying at home:


▶ BODYWEIGHT WOD


30-25-20-15-10-5 reps of:

Burpees

Pull-up Supermans

Hollow rocks


▶ LIMITED EQUIPMENT WOD


30-25-20-15-10-5 reps of:

Burpees

Table Pull-ups x 2 

Chairs Tuck Hold x 2  (reps are seconds)

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