Home/WODs/021123
No Ads (Upgrade)

“021123”

CrossFit Main Site Daily WOD

1.3K 0
  • 30 Ab-bench at max weight
  • (or other sit-up that ranges from trunk extension through to flexion)
  • 25 Back extension
  • 50 Squats
  • Six sets of pull-ups
  • (max effort, record the total, take as much time as needed between sets)
  • Six sets of dips
  • (max effort, record the total, take as much time as needed between sets)
  • OR, if you have a muscle-up,
  • Ten sets of muscle-ups
  • (max effort, take as much time as needed, record the time to complete all ten)
  • One rope climb with no legs or five with legs.
  • Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
  • Practice lowering from handstand to planche
  • (body parallel to floor, arms locked)
  • Have spotter support your ankles and lower you to parallel.
  • Hold at parallel, with spotter minimally helping, for five full seconds.
  • Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
  • 30 Ab-bench at max weight
  • (or other sit-up that ranges from trunk extension through to flexion)
  • 25 Back extension
  • 50 Squats
  • This is a really tough day. Don't hold back.
  • Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
  • You are getting a small taste of the demands of a gymnast's workout.

No Ads (Upgrade)
No Ads (Upgrade)
No Ads (Upgrade)
No Ads (Upgrade)
WODwell