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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Apr 18 2023 |  |
4.18.23(Time) Warm Up 5:00 Cardio 2 rounds 5 barbell deadlifts 10 barbell front rack lunges then, 2 rounds 8 BW windmills each side 8 barbell strict press 30 seconds barbell overhead hold Strength EVERY 3 MINUTES FOR 9 MINUTES (3) 5 banded deadlifts 55-65% of 1 rep max deadlift then COMPLETE Every minute for 3 minutes (3 sets) 12 alternating crossover lunges Rest remaining time of each set Every minute for 3 minutes (3 sets) 12 standing banded hip abductions each side Rest remaining time of each set Every minute for 3 minutes (3 sets) 12 banded frog pumps Rest remaining time of each set Conditioning FOR TIME -100 DB deadlifts -80 handstand push ups or DB strict press -60 pull ups -40 DB shoulder to overhead -20 DB power cleans L1 25/15 L2 35/25 L3 50/35 TIME CAP 18 minutes |
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