WORKOUTS POSTED IN ADVANCE
Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂
Today's WOD
WOD: Wednesday, April 17th, 2024 (Burpee Day 79)
Warm-up: Group Dynamic
- Bird Dog Tabata – 2 Minutes
- :20s Bird Dog Hold – :10s of Active Bird Dogs
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (17 Minutes)
- Sets 1 and 2: 2 Reps each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
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Workout: Ladder x 15 Minutes
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….
- Calorie Row OR Bike
- DB Box Step Up and Overs (50/35) (24”/20”)
- Toes to Bar
*Score is last full round completed + partial reps in 15 min
*DB must be held in suitcase position
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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