WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 6 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Gump(Time) Warm-up: 500 meters of jogging, biking or rowing followed by… 5 rounds not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 50 m run (increase acceleration each time) 30 secs of rest Each for time: Run: 3x 800 m Rest as needed between efforts. Other Equipment Conversions: Replace each 800 m of running with 5 minute max bike, 1000 m on the Concept 2 Rower. Optional: Russian Twist – 12-12-12 For quality: Candlestick Conditioning, 10 mins Spend 5-10 mins at whichever step in the progression is appropriate for you. Farmers Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
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