Competition/Skill WOD Week 4


Competition/Skill WOD Week 4


4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds

Skill WOW:

10 Minutes HS walk practice

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-Tabata Toes to Bar x 8 rounds

-20x False Grip Ring Pullup to chest with 3 second hold at chest

-10 Rope Climbs to 18′ in fewest pulls possible per climb. Rest as needed in between to ensure fewest pulls

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WOD:

3 Rounds

20 Cal Assault Bike

16 OH Walking Lunge with Axle Bar 155/105


From the 2018 Crossfit Games


5 / 4 pegboard climbs
40 thrusters, 85 / 55 lb.
33-ft. yoke carry, add weight
33-ft. yoke carry, add weight
33-ft. yoke carry

M 85-lb. thruster, 425-565-665-lb. yoke carries
F 55-lb. thruster, 345-405-445-lb. yoke carries