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W.O.D. Friday 7-18-2014

"Strengthen Your Brothers"

W.O.D. Friday 7-18-2014

“Chelsea”

30 minutes EMOM:

5 Pullups
10 Pushups
15 Squats

I’m not one that likes to do this but here is a breakdown of the workout and some scaling options (provided by CrossFit NYC):

Done RX’d, this WOD is 150 pull-ups, 300 push-ups, and 450 squats (900 reps)

90% of RX’d = 15 rounds RX’d, then switch to 4-8-12 (810 reps)
80% of RX’d = 30 rounds of 4-8-12 (720 reps)
70% of RX’d = 15 rounds of 4-8-12, then switch to 3-6-9 (630 reps)
60% of RX’d = 30 rounds or 3-6-9 (540 reps)
50% of RX’d = 15 rounds or 3-6-9, then switch to 2-4-6 (450 reps)

The idea is to be moving and at a pace that looks like 40 seconds of work and 20 seconds of rest per minute.

Comments: 1

  1. Marzena says:

    Got a total of 744 reps. First 4 rounds in 5-10-15 sequence and rest 4-8-12. Pull ups from the floor and push ups with a green stretchy band.

Comments are closed.