WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jun 11 2025 |  |
6.11.25(Time) Warm up 1.Banded 7s - Perform 7 reps of each movement 2. - 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 3. Increasing Heart Rate 2 Sets 1:00 Row (moderate) 15 Banded Good Morning :30 Handstand Hold 5 Broad Jump -Then- 2 Sets 2 Negative Handstand Push Up 3 Box Jump w/Step Down 4 Dumbbell Snatch (increasing weight) Strength 3 Sets 50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk 50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) 5x Crossover Symmetry ATYT (per position) Conditioning As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 hand-release push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch box |
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