Latest WOD

Running and Pullups for 6/28/2016

We haven’t run more than a mile since Murph.  Sometimes, we need to train longer distances in order to make sure we are continuing to improve our general physical preparedness for the unknown and unknowable.  This WOD will push your cardiovascular capacity through a longer run.  While out of breath, you will then be asked to jump up to a pullup bar and maintain technique through a high number of pullups.  As the forearms, shoulders, and back fatigue, you will have to concentrate extra hard to maintain that good mechanical position, showing consistent form under stress.   However, don’t tear your hands.  It isn’t worth it.

CrossFit Alloy WOD for 6/28/2016:

Olympic Lifting Accessory Work:
E2MOM 10 Min:
1 Push Press (90%)
1 Push Jerk
1 Split Jerk

MetCon:
For Time:
Run 1200m
75 Pullups
Run 800m
50 Pullups
Run 400m
25 Pullups

Post Weight and Time to Comments.

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 1200m
    60 Pullups
    Run 800m
    40 Pullups
    Run 400m
    15 Pullups

    Brass:
    For Time:
    Run 1200m
    50 Pullups (Jumping)
    Run 800m
    30 Pullups
    Run 400m
    10 Pullups

    Bronze:
    For Time:
    Run 400m + Building Run
    40 Ring Rows
    Run 400m
    20 Ring Rows
    Building Run
    10 Ring Rows

  • I saw running and I thought about it. Then I saw the number of pull-ups ✌🏽️