WOD Blog

Thu, Jul 25 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

7.25.2024


(Min Reps)
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

3. Shoulder Prep
10 Prone Is, Ts, & Ys (no weight or very light plates)

4. Movement Prep/Activation
10:00 Moving Through
1:00 Cardio
50 Single Under
5 Banded Strict Pull Up
10 Single Arm Bench Press (each arm, building)

5. Workout Prep
1 Set (at workout pace with weight vest if you are wearing one for the workout)
20 Double Under
2 Strict Pull Up
2 Deficit Push Up

Workout
Partner Pump!
10 Rounds
Partner 1:
50 Double Unders
Partner 2:
6 Strict Pull Up
6 Deficit Push Ups (1x45/25)

*Wear a 20/14lb weight vest
**Partners both working at the same time and switch when both are done working. See Workout Prep Notes for Flow

_______________
Individual version:
10 Rounds
50 Double Unders
6 Strict Pull Up
6 Deficit Push Ups (1x45/25)
-rest 45 seconds b/t rounds-

*Wear a 20/14lb weight vest

Core
3 Sets (Not for time)
20 Single Leg Alternating V Ups
100m Single Arm Farmers Carry (as heavy as possible) (50m each arm)
30 Sec Weighted Face Up Chinese Plank