Open WOD 17.2 will announced tonight at 8pm EST. Check it out at games.crossfit.com. 

Open WOD 17.2 will announced tonight at 8pm EST. Check it out at games.crossfit.com. 

TODAY’S W.O.D:

A. EMOM for 25 minutes:
1st minute: L-Sit x 45 seconds
2nd minute: Hollow Rocks x 45 seconds
3rd minute: GHD Sit-ups x 8
4th minute: Handstand Hold x 45 seconds, nose to wall
5th minute: Bar Muscle-Ups x 3-5 reps
*Compare to 08/29/16.

B. Mobility 101 @ 10AM:
Points of Interest: Chest and Neck

C. Strength 101 @ 6PM:
“Dumbbell Fun” for loads.
Arnold Press 3x12.
Chest Press 3x8.
Reverse Flye 3x5.
Bent Over Row 3x12.
Hammer Curls, alternating arms 3x14.
Tricep Extension, single DB. 3x12.
**Increase load each set. Rest 90 seconds between each set.
*Compare to 02/15/17.

Post progress with skills of A and loads from C to Members Area or comments. 

Comment