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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Nov 1 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Dracula(Time) Warm up: 500 meter row, 400 meter run, or 2 minute bike 2 rounds not for time of: 10 sit-ups or knees-to-elbows 1x Burgener warm-up with empty bar 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 Skill: GHD/push press technique Workout: 3 rounds for max reps of: Dumbbell Push Press, 50/35 lbs, 1 min GHD Sit-up, 1 min Row Calorie, 1 min Rest 3 mins between each round. Optional: For quality: Handstand Practice, 5 mins Accumulate 2-5 mins of handstand holds- open floor or against a wall OR practice handstand walking.
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