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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jul 22 2025 |  |
07222025(Time) Warm up 0:00-12:00 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Barbell Prep Burgener Warm up Snatch - 3-5 reps at each position Skill Transfer Exercises Snatch - 3-5 reps of each movement 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Skill 14:00-21:30 *Do a set every 1 minute and 30 seconds. 6 Sets 1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch *Bar from below the knee. Go from the top down each rep. Workout 39:00-60:00 3 Rounds 100ft Sandbag Carry (100/70) 10 Burpee Pull Ups (OR 5 Bar Muscle Ups) 100ft Sled Push (190/145) -rest 5 minutes- 3 Rounds 100ft Sled Push (190/145) 20 Hanging Knee Raises (OR 10 Toes to Bar) 100ft Sandbag Carry (100/70) *Equipment Friendly Rx’d Version: 3 Rounds 100ft Dumbbell Front Rack Carry (2x50/35) 10 Burpee Pull Ups (OR 5 Bar Muscle Ups) 30ft Dumbbell Lunge (2x50/35) -rest 5 minutes- 3 Rounds 30ft Dumbbell Lunge (2x50/35) 20 Hanging Knee Raises (OR 10 Toes to Bar) 100ft Dumbbell Front Rack Carry (2x50/35) |
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