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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Feb 21 2025 |  |
2.21.25(Time) Warm up Banded 7s - Perform 7 reps of each movement - 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 5:00 assault bike *Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute -then- 250m Row (build speed each round) 5 front squats (empty bar) 10 hanging scap retractions 6 kip to swing 2 strict pull ups 5 thrusters (empty bar) Strength/conditioning For total time: • 15 front squats • 30 toes-to-bars • 15 thrusters Rest 1 min. •15 front squats • 30 chest-to-bar pull-ups • 15 thrusters Rest 1 min. • 15 front squats • 30 bar muscle-ups • 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 min Then Complete the following complex for max load: • 1 deadlift • 1 clean • 1 hang clean • 1 jerk Time begins immediately following the completion Time cap: 7 min. |
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