WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jun 10 2025 |  |
6.10.25(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 Increasing Heart Rate 2:00-3:00 Ski OR Row (easy-moderate) -Then- 2 Sets 10 PVC Pass Through 10 PVC Squat Snatch 10 PVC Overhead Squat 10 Kip to Swing -Then- 2 Sets 5 Squat Snatch (45/35) 5 Overhead Squat (45/35) 5 Knees to Elbow. Strength 3 Sets 5 Single Leg Kettlebell Deadlift (each leg) 10 Alternating Kettlebell Gorilla Rows 5 Single Leg Step Down (each leg) Conditioning Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 10 toes-to-bars 10 overhead squats Max-calorie row Rounds 3 and 4 10-calorie row 10 overhead squats Max pull-ups ♀ 55 lb (25 kg) ♂ 75 lb (34 kg) |
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