WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Feb 23 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1992 days ago) |
02232024(Time) Warm-up Not for time: 1 minute of rowing, biking or jogging (roughly 60% effort) 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or half-length rope climbs (with legs) 40-60 secs of rest 1 minute of rowing, biking or jogging (roughly 70% effort) 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or full-length rope climbs (with legs) 40-60 secs of rest 1 minute of rowing, biking or jogging (roughly 80% effort) 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or half-height rope climbs (without legs) 40-60 secs of rest 1 minute of rowing, biking or jogging (roughly 90% effort) Skill Renegade Row 24-24-24-24 (12 per arm) Use the heaviest weight you can for each set. Rest as needed between sets. Conditioning 10 rounds, each round for time, of: 10 Pull-ups Row, 250 m Rest 2 mins between each round |
|
|
