WOD Blog

Tue, Mar 19 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)
3.19.2024Water Challenge

3.19.2024


(Check In)
1. Before Class Movement Prep/Activation
Hip Halo Warm Up


2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Ski (moderate)
15 Banded Good Morning
10 Abmat Sit Up
:30 Row (moderate)
5 Single Arm Kettlebell Front Squat (each arm, light)
10 Knees to Elbow

3. Workout Prep
1 set (at workout pace):
1 Power Clean (185/125)
3 GHD Sit Ups
6 Calorie Ski
4 Toes to Bar
6 Calorie Row


Workout
3 sets:
10 Double DB Hang Cleans
20 Sit Ups
20 Cal Row
-rest 1:1 b/t sets-

-straight into-

3 sets:
10 Double Dumbbell Deadlifts (Light)
20 Knee Raises
20 Calorie Row
-rest 1:1 b/t sets-

Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)