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WOD Blog
 | Fri, Sep 19 2025 |  |
 | Gymversary: Anthony(3) |
| Warm up 19 Sept 2025 | Friday 19 September 2025 |
Warm up 19 Sept 2025(Time) 1:00 easy bike • 10 walking lunges (5/leg) • 10 air squats • 10 glute bridges • 10 scap push-ups ⸻ 4:00 Hamstring mobility with band and roller Deadlift Prep • 2 rounds: • 8 empty bar RDLs • 8 empty bar deadlifts • :20 hollow hold Build Up to % Lifts • 5 reps @ ~40% • 3 reps @ ~50% • 3 reps @ ~55% → Then start your E2:00 strength work at 60%. ⸻ • Bike: :30 easy → :20 moderate → :10 sprint • 20 single unders + 10 double unders (or practice attempts) • 1 practice round at half volume: • 3 deadlifts • 8/9 cal bike • 20–25 DU / :15 practice / 30 singles
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