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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 7 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1985 days ago) |
12-7-21(Time) Warm up Inchworm/cobra World’s greatest stretch Banded delt w’s/u’s Strength: A) strict press 12,10,8, 6 Every 2:30 for 10 min Build each set Set’s should be slightly heavier than previous week B) Boulder shoulder circuit 5 single arm push press R 50 ft single arm overhead carryR 5 single arm push press R Switch arms Rest 1 min All sets at top weight from previous week Build if it feels right C) single arm db row Every 2:30 for 10 min 12 single arm dumbbell row (12/12) *30 banded face pulls in between sets Gymnastics skills play EMOM 12 min Min 1: skin the cat Min 2: 8 handstand push-ups Min 3: 10 renegade rows (50/35 per hand) Finisher: 100 crossbody hammer curls total (25/15) |
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