WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jul 3 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Clean It Up(Rounds) WARM UP 200m row x5 Russian Baby Makers x10 Push Ups x10 Air Squats x20 Plank Shoulder Taps (soft count) x50 Single Unders x20 DU (or DU attempts) TWO ROUNDS: Down – Single Arm Waiter’s Carry (carry a plate over head) Back – Single Arm Waiter’s Carry (other arm) x10 Goblet Squats ABS 20sec on / 10 sec off x4 min total Ab Mat Sit Ups L-sit SKILL/STRENGTH* [ Clean ] EMOM x5min x2 Deadlift + Deadlift High Pull EMOM x5min x1 Power Clean + Front Squat EMOM x5min x1 Clean Pull + Squat Clean *pick a weight that is on the lighter side, focus here is form and endurance WOD 10min AMRAP x200m row x8 Pull Ups x12 Burpees POST WOD MOBILITY x5-8min Suggestions: Scorpions, Reverse Scorpions, Pigeon Pose, Quad Stretch, Knee to Chest, Hamstring Stretch |
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