WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Oct 22 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
The Night Before Christmas(Time) Warm-up: 500 meters of jogging, biking or rowing followed by… 3 rounds not for time of: 10 Air Squats 10 Leg swings (side to side/front to back) Down - high knees Back - butt kicks Down - walking lunges with twist Back – bird dip 10 cherry pickers (touch the ground in front of you, between feet, behind heels, stand up and reach high) 1 min of rest Skill: (Coach’s Lead) Rowing Technique Workout: Choices! Each for time: (Pick one) Run: 6x 400 m Row: 6x 500 m Bike: 6x 2 minutes (High damper on spin bike) Optional: V-ups 1x50 Accumulate 25-50 reps. Barbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. 4-5x5-8 reps |
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