Latest WOD

Row, DU, HSPUs for 11/6/2018

IndustrialAthletics – CrossFit

We are starting today with a pullup baseline test. Our goal this month is to increase the number of pullups you can do in 1 minute. You will set that baseline today so you have a number to test at the end of the month.

When you get to the MetCon, be sure to scale to a level that allows you to continuously move through the DUs and HSPUs both rounds.

1 Min Pullup Test

Test Max Pullups/Ring Rows in 1 Min

Metcon (AMRAP – Rounds and Reps)

2x

AMRAP 8 Min:

Row 30 Cals

Then . . .

30 DUs

5 HSPUs

Rest 3 Min

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    2x
    AMRAP 8 Min:
    Row 25/20 Cals
    Then . . .
    25 DUs
    5 HSPUs (1 ab mat)
    Rest 3 Min

    Brass:
    2x
    AMRAP 8 Min:
    Row 25/20 Cals
    Then . . .
    20 DUs or 60 SUs
    5 Piked HSPUs
    Rest 3 Min

    Bronze:
    2x
    AMRAP 8 Min:
    Row 20/15 Cals
    Then . . .
    45 SUs
    5 Shoulder Press (25/15)
    Rest 3 Min