WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Nov 7 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Mr. Grinch(Time) Warm-up: 2 rounds not for time of: 500 meter row 8 pull-ups or ring rows 8 push-ups or knee push-ups 1x Burgener warm-up with empty bar (45/35 lbs) 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 *After the warm-up start slowly increasing loading until you are ready for the working weight. For time: 21 Dumbbell Push Press, 50/35 lbs 1:30 Bike 15 Dumbbell Push Press, 50/35 lbs 1:00 Bike 9 Dumbbell Push Press, 50/35 lbs :30 Bike Calories -- Rest 5 mins -- 15 Strict Ring Dips 1:30 Bike 12 Strict Ring Dips 1:00 Bike 9 Strict Ring Dips :30 Bike -- Rest 5 mins -- 12 Chest-to-bar Pull-ups 1:30 Bike s 10 Chest-to-bar Pull-ups 1:00 Bike 8 Chest-to-bar Pull-ups :30 Bike Log your total working time from each section combined (subtract the 10 mins of rest from your final time on the clock) Bike time starts when you start pedaling.
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