Unsubscribe - Thursday, September 30th, 2021

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Thursday, September 30th, 2021

Focus:

Stage 1 - 0 Pull ups : Accumulate 25 challenging ring rows. If you can string together 10 or more, they are not challenging enough. Make them more challenging by moving your body more parallel with the floor.

Stage 2 - 1 Strict Pull up Consistently : Tabata kipping rocks (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. If you can perform a solid kipping pullup, do these instead.

Stage 3- 5 Strict Pull ups Consistently : Accumulate 40 challenging (parallel body) ring rows 1 minute hollow hold each time you break

Stage 4- 10/7 Strict Pull ups Consistently : Accumulate 50 ring rows. 1 minute hollow hold any time you break.

Stage 5- 15/10 Strict Pull ups Consistently : Tabata kipping chest to bar pull ups. Count lowest score, beat last week

WOD:

For Time

100 Ring Rows
100 KB Swings 24/16kg
100 Double Unders
100 OH Squats 75/55lbs

*Note that some will need to start on another movement due to the number of rings we have.

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri