WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Sat, Oct 19 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Jack & Sally(Time) Warm-up: 500 meter row, 400 meter run, or 2 minute bike 2 rounds not for time of: 8 hip & back extensions 1x Burgener warm-up with empty bar (45/35) 5 pull-ups, strict (or ring rows) 5 pull-ups, kipping 5 ring dips, strict (bar or bench dips, if needed) The Burgener warmup consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of snatch land 3-5 reps of overhead squat 3-5 reps of hang power snatch 3-5 reps of hang squat snatch 3-5 reps of squat snatch Skill: Muscle up progressions (10-15 minutes) Workout: 9-7-5 reps, for time of: Muscle-up Squat Snatch, 135/95 lbs Scaled: 9-7-5 reps, for time of: Low Ring Muscle-up Power Snatch + Overhead Squat, 95/65 lbs Low Ring Muscle-ups, Chest-to-bar Pull-ups or Ring Rows |
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