3:00 Easy Machine
Then:
2 Rounds
10 PVC Pass-Throughs
10 PVC Around the World (Left/right)
10 Dynamic Squat Stretches
10 Ring Rows
Then:
2 Rounds with PVC
3 High Hang Muscle Snatches
3 Hang Power Snatch
3 Power Snatches
3 Overhead Squats
Then:
3 Rounds with Empty Barbell
3 Power Snatches
3 Overhead Squats
4 Up Down Over Bar
“9/11 343 TRIBUTE”
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
(Scored by Time)
*Today’s workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Cobra to Prayer Stretch
2:00 Bottom of a Squat Hold (laying down, feet against the wall)
(No Measure)
3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 b/t Sets-
(No Measure)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Active Pec Stretch 1 min/side](video)
[Calf Stretch In Downward Facing Dog 1 min](video)
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
Couch stretch
Cobra to prayer stretch