WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Nov 19 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
I missed the bus(Time) Warm-up: 2 rounds not for time of: 3 mins of rowing, biking or jogging 8 good mornings 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 Workout: Complete as many rounds as possible in 7 mins of: 7 Hang Power Snatches, )75/55) Shuttle Run, 2x 50 m Scaled: Complete as many rounds as possible in 7 mins of: 5 Hang Power Snatches, (45/35) Shuttle Run, 2x 50 m Optional: Shoulder Press 12-12-12 Use the heaviest weight you can for each set. For quality: Handstand Descent Practice Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Lacrosse Ball Trap Stretch 1-2 mins per side. Calves & Foam Rolling
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