WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Mar 5 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1999 days ago) |
03052024(Time) 0:00-12:00 1. Banded 7s 2. Movement Prep/Activation and Increasing Heart Rate 5 minutes moving through: :30 Echo Bike/Row (moderate) 10 Single Arm Suitcase Deadlift (each arm, moderate) 10 Single Arm Hang Clean and Press (each arm, moderate) -Then- Warm Up to workout weights. 3. Workout Prep 1 set (at workout pace): 8/6 Calorie Row 3 Dumbbell Deadlifts (at workout weight) 2 Dumbbell Hang Cleans (at workout weight) 1 Dumbbell Shoulder To Overhead (at workout weight) Conditioning 25/20 Calorie Row 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Cleans (2x50/35) 6 Dumbbell Shoulder To Overhead (2x50/35) -rest 1:1 b/t sets- (27:00) Finisher *Do a set every 2 minutes. 10 Barbell Front Rack Step Ups @ 7/10 RPE 10 Barbell Front Rack Step Ups @ 7.5/10 RPE 10 Barbell Front Rack Step Ups @ 8/10 RPE 10 Barbell Front Rack Step Ups @ 8.5/10 RPE *10 Weighted Hip Extension with :10 hold on last repetition after each set. |
|
|
