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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Mar 7 2025 |  |
03072025(Time) Warm up 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 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 Skill 3 No Hand Front Squat @6/10 RPE 3 No Hand Front Squat@6.5/10 RPE 3 No Hand Front Squat @7/10 RPE 3 No Hand Front Squat @7.5/10 RPE 3 No Hand Front Squat @8/10 RPE *Keep Hands Straight out in front of you through all 3 reps. **Rest as needed between sets. 3 Sets 10 Plate Press Cossack Squat (press plate out as you descend, bring plate back to chest as you stand) 10 Single Arm Dumbbell Bench Press (each side) 10 Kettlebell Side Bends (each side) Conditioning 25.2 (22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg) |
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