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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jan 14 2025 |  |
1.14.25(Time) Warm Up row Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Legs Only: 40sec easy, 20sec mod, 10sec fast, Arms Only: 40sec easy, 20sec mod, 10sec fast -Into- Row :45 easy :15 moderate :30 easy :15 moderate/fast :15 easy :15 fast :15 rest :05 sprint 2 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Strength *Do a set every 2 minutes. 3 Sets 5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5/10 RPE Conditioning 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Assault Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest- 1:00 Max Calorie Assault Bike -1:00 rest- 1:00 Max 25ft Shuttle Run -1:00 rest- 1:00 Max Calorie Row *Sub Echo Bike for Rx’d if needed *Score each 25ft Shuttle Run as 1 rep. |
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