WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Dec 15 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
12-15-21(Time) Warm Up: Inchworm/Cobra low lunge w/t-spine banded delt w's/u's Strength: Shoulder Press 10, 8, 6, 4, 2 every 2:30 for 5 sets Build each set similar to previous week Supinated Grip Barbell Row every 2:30 for 10 min 10 reps :30 sec plank on forearms after each set build as you go Workout: Gymnastics/skill play 12 min emom min 1-alternating wall facing handstand hold thigh taps min 2-10 ring dips min 3- 5 bar muscle ups scale: 10 wall facing shoulder taps or 2 wall walks, push ups, strict pulls ups or banded chest to bar Finisher: wall sit bicep curls 4 sets of 10/10 alternating 1 in rest |
|
|
