WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Nov 30 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1983 days ago) |
11-30-21(Time) Warm Up: Inchworm/Cobra Low lunge w/ t-spine (aka world's greatest stretch) Banded delt w's and u's Strength: Axle strict press 15, 12, 10, 8 -build each set (build small) *set of 15 should be challenging scale: DB strict press Boulder Shoulder Circuit 3 rounds for quality 5 single arm db push press L 50 single arm overhead carry L 5 single arm db push press L *then repeat with R arm* Rest 1 min between sets -increase wt as you go Conditioning: 12 min EMOM Min 1 - 3 skin the cat Min 2 - 15-20 push ups Min 3 - 3 wall walks scale: (low rings, banded push ups, 15-20 sec handstand wall facing holds) Finisher: 125 banded face pulls (little breaks as possible)(no more than 2 breaths in break) |
|
|
