OCTANE CROSSFIT BLOG
  • HOME
  • WOD
  • HOME
  • WOD

09.28.2018

9/27/2018

0 Comments

 
There is magic in the air and it starts with working out.

Metcon (Time)
3 Rounds for time:
21 Pull-ups
15 Front squats (155lbs/105lbs)
9 Deficit handstand push-ups (4"/3")

*No butterfly today.
The pull-up volume is moderate and volume should be reduced if any single round will take longer than 1:30 to complete these reps. The load on the front squat should be challenging for 15 reps on the first round and might require one quick break to complete the reps. The deficit handstand push-ups will be challenging for 9 reps each round but should not take longer than 1:00 to complete on any round.
**12 Minute Time Cap


Accessory Work
2 Rounds
0:30 Hollow hold
0:30 Supine straddle wall stretch
0:30 Hollow hold
0:30 Hands on box shoulder stretch
*Can also do this on the wall.
0 Comments



Leave a Reply.

    Author

    Coach & Member community blog.

    Categories

    All
    #eatbetter
    #justatip
    #mow
    #nodaysoff
    The WOD

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    RSS Feed

Location

Hours of operation

Open gym 24/7 - 365 (Contact for details).

Weekday classes: 5am, 6am, 7am, 9:30am, 4pm, 5pm, 6pm, 7pm.

Saturday classes: 9am, 10am.
​

Sunday classes: Open gym only.

Follow Us

Picture