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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Jan 23 2025 |  |
012325(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1:00 Row Or Ski (easy to moderate) 1:00 Bike (easy to moderate) -then- 2 Sets 10 Kip to Swing 10 Scap Pull Up 10 Scap Push Up 10 Front Squat (45/35) 10 Push Press (45/35) 20-30 second Bike (fast to very fast) -Then- Warm up to workout weights with 2 Chest to Bar Pull Up + 1 Bar Muscle Up after each set. 3. Workout Prep 1 Set (at workout pace): 2 Thurster (at second workout weight) 2 Chest to Bar Pull Up 2 Bar Muscle Up 2 Thruster (at first workout weight) Skill Front Squat *Do a set every 3 minutes. 3 Sets 12 Front Squat @6-6.5/10 RPE Conditioning AMRAP 2 Minutes 15 Bar Muscle Ups Max Thrusters in remaining time (135/95) -rest 2 minutes- AMRAP 2 Minutes 15 Thrusters (135/95) Max Bar Muscle Ups in remaining time -rest 4 minutes- AMRAP 2 Minutes 30 Chest To Bar Pull Ups Max Thrusters in remaining time (95/65) -rest 2 minutes- AMRAP 2 Minutes 30 Thrusters (95/65) Max Chest To Bar Pull Ups in remaining time |
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