WOD Blog

Mon, Jan 25

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (226 days ago)

Word Up


Rounds
Warm Up
3 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
200m Run
(15:00)

Strength
DB Front Rack Lateral Squats Alternating Sides
3x10 (5 Each Side)
(1:00 rest)

Back Squat
4x8 @65% (First set lighter than 65%. Last Set 65%)
(25:00)

Conditioning
AMRAP 7 Minutes
- Row 200m
- 15 Power Snatch(96/65)
- 10 Kipping HSPU


Gymnastic Accessory
Accumulate 50 Strict Pull ups in as few sets as possible
Rest less than :60 between sets
Use a thin band if needed to keep perfect position.

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1st2Kate N Mon, Jan 25, 2021
2nd1+15Katie Mon, Jan 25, 2021
3rd1+5Karen L Mon, Jan 25, 2021

Kate N Just the bar, really focused on form, 2 ab mats/strict HSPU
Karen L1+5  65#, pike push ups
Katie1+15  Bench

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