WOD Blog

Wed, Mar 5 2025

03052025

(Time)
Warm up
0:00-10:00

1. Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement

2. Movement Prep/Activation
1-2 Sets
:30 Echo Bike (easy-moderate)
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
5 Ring Kip to Swing
5 V Ups
-Then-
Warm up to workout weights and movements.

Skill
*Do a set every 2 minutes.

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

Conditioning
2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then-

2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

•Scaling option to finish near the target score:

2 sets:
2 Rounds
5 Power Clean (115/80)
2 Wall Walk
-after the 2nd round-
12/10 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then

2 sets:
2 Rounds
5 Thruster (95/65)
8 Toes to Ring
-after the 2nd round-
12/10 Calorie Echo Bike
-rest 2 minutes b/t sets-