WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Oct 29 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
A Quiet Place(Weight) 2 rounds not for time of: 500 meter row, 400 meter run, or 2 minute bike 10 burpees (Quallity. Chest and thighs all the way down to the ground, come up to full extension, jump & clap overhead) 8 hip & back extensions 1x Burgener warm-up with empty bar (45/35 lbs) (see video & article link below) The Burgener warm-up 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 snatch drop 3-5 reps of hang power snatch Strength: Warm up to working weight 50% - 75% of 1RM hang power snatch. Workout: 1 Hang Power Snatch, pick load Every 1 min for 30 mins. Optional: Side Plank 2x 120 secs Rest as needed between sets. Accumulate 1-2 mins per side. 1 round for max reps of: Bike , 2 mins Rest 3 mins Bike, 1:30 Rest 3 mins Bike, 1 min
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