WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 24 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Big Bertha(Weight) Warm-up: 500 meter row, 400 meter run, or 2 minute bike 2 rounds not for time of: 10 wall squats 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups 10 hip & back extensions 5 overhead squats, empty barbell. 3 secs descending, 3 secs up Back Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Optional: For quality: 50 GHD Sit-ups 25-50 reps Bulgarian Split Squat 10-10-10, using heaviest weight per set Dumbbell Box Step-up 1x50, using heaviest weight for the set Bulgarian Split Squats- 3x8-10 each leg Dumbbell Box Step-ups- 1x30-50 reps, you choose the box height and loading, alternate legs each step
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