“180513-Class”

"Pump It Up" Class WOD

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  • “Pump It Up”
  • 3 Rounds:
  • 5 Strict Handstand Pushups
  • 5 Strict Pull-Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (each arm)
  • 100 Calorie Schwinn Bike
  • 3 Rounds:
  • 5 Strict Handstand Pushups
  • 5 Strict Pull-Ups
  • 10 Dumbbell Strict Presses
  • 10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements. If unable to bike today, complete a 1000 Meter Run or Row.

On Sundays at CrossFit New England, we do not run group classes. However, there is a coach present for the 3 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

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Again, time is the less important factor in today’s workout. Quality movement on the strict movements for the 6 rounds takes priority. The better the technique, the easier those movements tend to be. Taking the extra rest to go unbroken on all four movements is ideal. Athletes can push the bike to their liking in the middle. Great chance to work on strength and get a sweat on.
Source: wodwell.com
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