Monday 17 July - WOD and Scores - LN CrossFit Lincoln UK

Monday
17 Jul 2017

6 min AMRAP

1 length walking lunge with plate overhead
8 knees to elbows/ knees up
1 length walking lunge with plate overhead
12 plate ground to overhead

"BAR MUSCLE UP / RIG TEKKERS

EVERYONE DOES
3 x 5 little kips (all shoulders, no hips)
3 x 4 big kips (shoulders + hips)

If you can do 10x Rx pullups linked:

L1: 1-2-3-4-5... BMU LINKED
L2: Practice BMU with bands

If you are working on getting your Rx pullup

L3:

Try 2-3 reps at a time of each of these
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym. "


"Tabata row/bike (4 mins)
Rest 1 minute
Tabata squats (4 mins)
Rest 1 minute
Tabata row/bike (4 mins)
Rest 1 minute
Tabata kb swings @ 32/24kg (4 mins)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the LEAST number of calories rowed/biked or reps performed in any of the 8 intervals.