Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

June 24, 2013

Performed at: CrossFit Diem
Workout Name: 130624
Description: 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD.
Results: 2 rounds 28 reps
Workout scaled
Modifications at: regular pull up-chin over bar
95# Strict Press

2 similar workouts

Date Name WorkoutDescription Results
06/24/2013 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 205-205-205-205-205 lbs
Performed as RX
06/24/2013 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		2 rounds 28 reps
Workout Scaled