WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 13 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Life is But a Dream(Time) Warm-up: 4 rounds not for time of: 1 min of jogging, biking or rowing (increase pace each round) 5 back extensions 5 ring rows 5 shoulder press, empty barbell 1 Turkish get-up, right arm - you choose load 1 Turkish get-up, left arm - you choose load Skill/Strength: Push Jerk Work (empty bar/coaches lead) Workout: 3 rounds, each round for time, of: Row, 250 m 15 Push Jerks, 135/95 lbs Row, 250 m Rest 4 mins between each round. Optional accessory: Barbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. 4-5x5-8 reps Single Arm Dumbbell Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. 3-4x8-12 reps per arm For quality: 40 L Pistols 40 R Pistols 20-40 L/20-40 R Pistols (aka Single Leg Squats)
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