WOD Blog

Wed, Mar 5 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3190 days ago)

03.5.2025


(Check In)
1. Crossover Symmetry Activation

2. Hip Halo Activation
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats

Strength
3 Sets
4 Position Tall Dumbbell Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.

Then

5 Sets (Build every set)
1 Dumbbell Deadlift + 1 Dumbbell Power Clean to Parallel + 1 Dumbbell Clean @6/10 RPE

*Rest as needed between sets.

Workout
2 sets:
2 Rounds
5 Sandbag Cleans Over the Shoulder (150/100)
3 Wall Walk

-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

Cooldown

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

1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra