Upcoming Events
* The Battle of the Sexes starts next Saturday! The Open WOD can be completed at the 7, 8 or 9am Group Class.
* Wodify Pulse Information Session on Thursday 3/1 at 5:15pm. Learn more about our new heart rate monitoring program and why tracking your heart rate is important.
* Free workshop with Jeff Rogers of Breakfast Hill Chiropractic on Saturday 3/3 at 10am. Jeff will discuss how to prevent neck and shoulder pain when you’re outside of the gym.
Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 Russian KBS
10 goblet squats
10 hollow rocks
Mobility
Ankles, hamstrings and shoulders
Strength
3 rounds
A1. SL KB Romanian deadlifts – 8e side
A2. Banded tricep push downs – 20
A3. Weighted plank hold – 1:00
Strength needs to be fast and efficient. Don’t need to do a ton of warming up for this one. Get going and stay focused so you have plenty of time for the WOD.
WOD
“Baker’s Dozen”
3 rounds
30/24 cals AB
15 T2B
7e SA DB push jerks (50/35#)(40/25#)
Rest 2:00 between rounds
Make sure you prioritize intensity here. Push the bike, get through the T2B, and then it’s 7 dumbbell push jerks on each side. Rounds shouldn’t take more than 5 minutes.
