NEWS

  • CINCO DE MAYO: 5k, tacos + bino! Details HERE
  • MOVEMENT OF THE MONTH: Lifting Technique! See details HERE
  • MAY CHALLENGE: As the weather perks up it’s time to get outside! This week complete 5 miles of running/walking OUTSIDE. Next week 7 miles. The following week 9 miles, and the fourth week 11 miles!  When you post your WOD score keep a running total of your miles for the week!

WOD

“We Paid”
AMRAP 20
20 Squat
20 Superman Rocks
20 Sit Ups
20 Burpees
20 Lunges
20 Bicycle Sit Ups

Post Rounds + Reps to Comments.

WOD Guidance & Goals:
Find a steady pace and hold it for 20 minutes! Complete most movements in about :30-:40, except the burpees which will take around one minute. The lunges and bicycles are 10 per side. Target 5+ rounds. 

ENDURANCE

4 x800m, 200m walk

BARBELL CLUB

1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)