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| Gym Store |
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WOD Blog
 | Fri, Sep 15 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
9.15.23(Time) Warm-up 3 rounds (not for time) of: 1 min of running, biking, or rowing (increase pace each round) 10 glute bridges 5 hip and back extensions 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R arm- you choose load 2 Turkish get-ups, L arm- you choose load 7 power clean + push press, empty barbell (or 7 kettlebell clean & jerks with light kettlebells) 10-20 sec handstand hold against wall, or with feet on a box in plank/pike position 6 shoulder taps (3 per side) against wall, or with feet on a box in plank/pike position Conditioning Teams of 2 - for time: 60 Hang Power Clean & Jerks, 115/75 lbs 60 Strict Ring Dips 120 Push-ups OR Individual For time: 30 Hang Power Clean & Jerks, 115/75 lbs -- Rest 3 mins -- 30 Strict Ring Dips -- Rest 3 mins -- 60 Push-ups |
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