WOD 0470

Fitness / WOD

10 rounds for time. Score: your time.

Division

5 Pull-up gymnastics

5 Push-up gymnastics

5 rounds for time of

10 GHD sit-up, 10 back extentions gymnastics

2 rounds for time of

25 Wall-ball shot 20-lb ballweightlifting

25 Box jump 24-in boxgymnastics

Works: abdominals, chest, glutes, hamstrings, lats, quadriceps · also triceps, abductors, adductors, biceps, calves, lower back

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 70

Round1 of 10

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "rounds for time of", "rounds for time of".

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.