NEWS

  • TEEN CLASSES: There IS Teen class TODAY, Wed 4/18. There will be NO Teen class TOMORROW, Thur 4/19
  • FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.

WOD

Row
1K Time Trial

Bench
3-3-3-3-3, Ascending

WOD Guidance & Goal: The row is ALL OUT! Have a finish time (3-4 minutes) in mind and maintain the same 500m/split throughout the workout. Get uncomfortable! For the bench press, you will increase weight every set. The first working set should be 65-75% of your 1 rep max. 

Post Time and Weight to Comments. Compare scores HERE.

ENDURANCE

1 min on, :15 easy, 1 min rest
2 min on, :30 easy, 1 min rest
3 min on, 1 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
5 min on, 3 min easy, 1 min rest
4 min on, 2 min easy, 1 min rest
3 min on, 1 min easy, 1 min rest
2 min on, :30 easy, 1 min rest
1 min on… DONE!