WOD Blog

Wed, Jun 26 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

6.26.2024


(Check In)
Warm Up
1. Crossover Symmetry Activation Plus 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

3. Movement Prep/Activation
8:00 AMRAP
1:00 Row (moderate)
:30 Handstand Hold OR :15 Free Handstand Hold

4. Workout Prep
1 Set (at workout pace)
Row 200m
2 Wall Walk

Workout
Row 400m
10 Wall Walks
Row 600m
12 Wall Walks
Row 800m
8 Wall Walks


Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Posterior Shoulder Smash
1 Min Ring Lat Stretch
1 Min Cat Cow