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Let's get strong and stretchy!
  • Start Here
  • +Info
    • About The Cove
    • Schedule
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    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Let's get strong and stretchy!
July 12, 2017

Let's get strong and stretchy!

CrossFit CoveBlog

STRENGTH WOD

In 12 minutes do the following:

Accumulate 25 Strict Pull Ups:

Partner assisted or seated

Bodyweight

Weighted

MOBILITY WOD

Shoulder distraction (30 sec/arm)

Keg drill (1 minute)

Couch Stretch (30 seconds per leg)

3 Rounds

ENDURANCE WOD

500 M Row

Coach’s Tip: The 25 strict pull ups should have strong emphasis on body position and speed.  Pull ups should be controlled, not fast and aggressive.  Your body should be in a tight hollow position throughout the movement.  We’re taking some time to work on mobility that should help prep us for tomorrow’s Partner WOD.  Then we re-test our time for a 500M row.  This should be an all out sprint!

Three blondes rocking the rowers!

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Wednesday Wins! Patrick S! Partner WOD Friday!

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