workout of the day

TODAYS TRAINING, WEDNESDAY, 05-25-22

CROSSFIT

POPEYE

4 SETS
ON A 5:30 RUNNING CLOCK…
10 No Push-Up Renegade Row (50’s/35’s)|(35/20)
15 DB Push Press
50m DB Farmer Carry
5 Rope Climbs

-Rest Remainder of Time-

(Score is Slowest Set)

FINISHER

6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold

-No Additional Rest b/t Sets-

(No Measure)

SPARK

PRE WOD

3 SETS FOR QUALITY
1:30 EZ Row
8-12 Banded Strict Pull-Ups*

*Option for Strict Pull-Up w/o Band

-Rest 1:30 b/t Sets-

(No Measure)

HANG ON

EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Row
MIN 3 – :45 Bar Hang
MIN 4 – :45 Weighted Wall Sit*
MIN 5 – :45 Max Ring Rows or Strict Pull-Ups

*Hold DB in Gun Hold Position (Athlete Choice, Light – Moderate)

(Score is Lowest Cal Row)

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