fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Wednesday 201104 Franish Triplet

Yoga with María happens tonight at 6pm! Click this zoom link to join, All welcome

Intended Stimulus
Here we have a 21-15-9 triplet! This one is going to be fast and furious! A little bit slower than Fran (notice that 60/45kg Rx on the front squat), but fast nonetheless! You’ll want to find a load on the front squat that you can get the 21 done in 3-4 sets max. Then for the 21 reps of push and pull, think 1-2 sets on the push-ups, 2-3 on the pull-ups. Same goes for the round of 15, and then maybe unbroken on the round of 9!? Stay nice and strict on the push-ups, getting full range of motion on each rep, avoiding any sagging of the midline or hinging of the hips. Bands are ok for pull-up scaling today.

The Champ ate at Lily’s… I guess that gives YOU the green light? Mathewfras IG, photo Sammy Moniz

Wednesday’s WOD at 6, 7, 9, 10am and again at 4pm
21-15-9 reps for time:
Front Squat (60/45kg)
Push-up
Pull-up
Record time, load, and scaling

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.