NEWS

  • THU WOD Recording: Here
  • OUTDOOR CLASSES: New schedule, PPE requirements, RSVPs and more on our RE-OPENING PAGE

WOD

“Time Bomb”
1-2-3-4-5-6-7-8-9-10
Back Squats
Floor Press
*30 Double Unders after every round

Cash Out
3 Rounds
20 Flutter Kickers
20 Knee Raises
10 1-Leg Bicycles
20 Bicycles
20 Crunches

Post Time to Comments.

httpv://www.youtube.com/watch?v=1MaY1KFDqCg

WOD Guidance & Goals:
With your barbell (or db) place the bar on your back and complete 1 back squat. Lay down on the ground with your barbell over your chest and press for 1 rep. Once you complete your first set of reps do 30 double under (or timers, jumping jacks or 40 single unders). Then move to 2 reps of each movement followed by double unders. Continue this pattern until you’ve done 10 reps of back squats and floor press plus the double unders. Target 12 minutes. 

DB: 50/35
BB: 95/65

ENDURANCE

2 x 5k, rest 10 min between
OR
10k Hike

BARBELL CLUB

1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.