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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Feb 4 2025 |  |
2.4.25(Time) Warm Up 0:00-14:00 1 Round 1:00 Row (moderate) 15 Deadlift (45/35) 5 No Jump Burpee 10 Hang Power Clean (45/35) 10 Hanging Scap Retractions 5 Front Squat (45/35) 5 Kip to Swing 5 Push Press (45/35) 5 pull ups/ring rows -Then- Warm up to workout weights Warm Up 0:00-14:00 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1 Sets 1:00 Row (moderate) 15 Deadlift (45/35) 5 No Jump Burpee 10 Hang Power Clean (45/35) 10 Hanging Scap Retractions 5 Front Squat (45/35) 5 Kip to Swing 5 Push Press (45/35) -Then- Warm up to workout weights 1 set (at workout pace): 2 Deadlift (at workout weight) 2 Bar Facing Burpee 2 Hang Power Clean (at workout weight) 1 Burpee Bar Muscle Up 2 Thrusters (at workout weight) Conditioning 16:00-56:00 21-15-9 Deadlift (225/155) Bar Facing Burpee -Rest 1:1- 15-12-9 Hang Power Clean (155/105) Burpee Box Jump Over -Rest 1:1- 9-6-3 Thrusters (135/95) Burpee Bar Muscle Up
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