WOD - Thursday 2021-02-25

OVERVIEW

Today’s WOD is a couplet of front squats and rope climbs. The front squat weight will be one that we could ideally go through each round with unbroken reps. The rope climbs will be to 15ft or from the floor to a standing position then back down to the floor. Keep the transitions quick and try to avoid long rest periods to keep the intensity high.

WARMUP

Mobility

  • PNF shoulder external rotation w/PVC - 1 min per side

  • Banded tricep stretch - 1 min per side

  • Banded pigeon stretch - 1 min per side

  • Forearm stretch - 1 min

Activation - 3 rounds to build to WOD weight

  • 5 Front squats

  • 3 Chin ups

  • 1 Rope climb from floor to standing position then back to floor

WOD

10 - 1 reps for Time:

Front Squats

1 rope climb after each round

♀ 95lb ♂ 135lb


COOL DOWN

Forearm stretch

Couch stretch


59 views0 comments

Recent Posts

See All

WOD - Saturday 2021-02-27

OVERVIEW Today’s WOD is a Hero workout for Special Agent Laura Schwartzenberger who was a FBI agent that was tragically killed earlier this year. Laura started her career in 2005 and was a decorated

WOD - Friday 2021-02-26

OVERVIEW Today’s WOD is a games open repeat workout from 2012. The repeat workout will challenge cardiorespiratory endurance and stamina throughout the entire body. The box jumps are to a moderate

WOD - Wednesday 2021-02-24

OVERVIEW You can direct any complaints to Maddie! She rocked out some crazy double unders last month, so she got to pick this one - Filthy Fifty. This WOD has just about everything in it, at 50 reps

crossfit journal.jpeg
CrossFit-01.png

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram