WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Feb 5 2025 |  |
2.5.25(Time) Warm Up 0:00-12:00 - 10 Side step R/L - 10 Forward/Backwards Walk R/L - 10 Glute Bridges - 10 Single Leg Glute Bridges R/L - 10 Bird Dogs R/L - 10 Squats 2 minute easy row -then- Perform each drill for 10m 1. Toes out walk 2. Toes in walk 3. Heels walk 4. Toes walk 5. Outside Foot walk 6. Inside Foot walk 7. 50m hash marks (fast feet) forwards & backwards 8. 30m (20m speed up, 10m to slow down) 9. 45m (35m speed up, 10m to slow down) Strength (10m) 3 Sets (1 set every minute on the minute) 3 Push Jerk -Directly into- 3 Sets (1 set every minute on the minute) 2 Push Jerk -Directly into- 4 Sets (1 set every minute on the minute) 1 Push Jerk *Start around 60-65% and build to 80-90% Conditioning (30m) 6 sets AMRAP 3 minutes 40/32 Calorie Row Max Distance Run -rest 3 minutes between sets- |
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