WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Oct 2 2024 |  |
 | Gymversary: William(1) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.2.2024(Check In) 1. Banded 7s - perform 7 reps of each movement 2. Movement Prep/Activation 10:00 moving through: 1:00 Row (easy-moderate) 8 Lateral Box Step Ups (4 each side) 5 Banded Strict Pull Up :20 Wall Facing Handstand Hold 5 Inchworm w/Push Up -Then- Warm up to workout movements. 3. Workout Prep 1 Set (at workout pace) 2 Single Dumbbell Box Step Overs (at workout weight) 2 Strict Pull Ups 1 Wall Walks Workout 3 Sets 3 Rounds 12 Single Dumbbell Box Step Overs (50/35) (20') (hold dumbbell however) 8 Strict Pull Ups 4 Wall Walks -rest 3 minute b/t sets Strength 4 Rounds 10 Lat Pulldowns @ Moderate weight – maintain control and quality RPE 7 10 Double DB Incline Row @ moderate weight – maintain quality RPE 7 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7 Then 5 Sets 10 Dumbbell Incline Bench Press *Rest as needed between sets. -Rest 3 min b/t rounds- |
|
|
