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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Mar 6 2023 |  |
3.6.23(Time) Warm Up 5:00 Cardio of Choice 2 rounds 5 barbell deadlifts 5 barbell front squats 30 seconds barbell front squat hold 8 BW windmills each side 30 second samson stretch 60 seconds high plank hold 10-12 side plank reach throughs each side 2 turkish gets ups each side Strength EVERY MINUTE FOR 15 MINUTES 1 back squat Rest remaining time of each set Sets 1-5: 50-60% Sets 6-10: 60-70% Sets 11-15: 70-80% Based on 1rm back squat Conditioning AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES -10 -pull ups -10 calorie bike -10 alternating hang DB snatches (50/35) Every 2 minutes, perform 40 double or single unders At 00:00, 2:00, 4:00, 6:00 and 8:00 you will perform 40 double or single unders. Pick up where you left off for the movements completed. |
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