WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 4 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
It's about to go down(Weight) Warm-up: 3 rounds not for time of: 1 min of jogging, biking or rowing 10 jumping air squats 6 Good mornings (PVC) 8 PVC Pass throughs 4 pull-ups, strict (or ring rows) 2 Turkish get-up, right arm - you choose load 2 Turkish get-up, left arm - you choose load Warm up to working weight (5-10 minutes) Workout: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Strict Pull-up Shoulder Press, pick load Box Jump, 24/20 in For the press, choose a loading you can do at least 7 reps with when fresh. Use the heaviest weight you can for each set. This is not a sprint, it is more of a strength day. Rest as needed between sets. Pull ups/Ring row only - no kipping Scaled: 10-8-6-4-2 reps, for time of: Ring Row Shoulder Press, pick load Box Step-up, 20/12 in For the press, choose a loading you can do at least 7 reps with when fresh. Optional: For quality: 15 Wall Walks 5-15 reps Slow and controlled. Plank Hold 1x 120 secs Accumulate 1-2 mins.
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