WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Oct 30 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Armor(Time) Warm-up: 500 meter row, 400 meter run, or 2 minute bike 3 rounds not for time of: 7 jumping air squats 4 wall balls 5 box jumps 10 Leg swings (side to side/front to back) 5 kip swings Down - high knees Back - butt kicks 10 cherry pickers (touch the ground in front of you, between feet, behind heels, stand up and reach high) 5 deadlifts (empty bar) 5 thrusters (empty bar) 5 push ups 5 burpees Partner Workout: 4 Rounds for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (55/35 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.
|
|
|
