WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 18 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Chris(Time) Warm-up: 3 mins of jogging, biking or rowing, followed by… 3 rounds not for time of: 50 single unders 8 stiff legged deadlifts, empty barbell 8 bent over rows, empty barbell 6 box step-ups, you choose height 6 back extensions Strength/Skill: Warm up to working weight (10 minutes) Workout: 3 rounds for time: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, (24/20) Scaled: 3 rounds for time of: Row, 2 mins 12 Deadlifts, 135/95 lbs 15 Box Jumps, (20/12) Box Jumps or Box Step-ups Optional: Single Stiff Legged Deadlift 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. 3x8-12 reps per leg Barbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.
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