NEWS

  • THU WOD Recording: Here
  • Nutrition Challenge Info: Here

WOD

“LeanCuisine”

METCON

5 Rounds
10 Strict Pull Ups
20 Dumbbell Step Ups
30 Sit Ups

Weight: 50/35
Height: 20″

MASTERS

5 Rounds
10 Strict Pull Ups w/Band
20 Dumbbell Step Ups
30 Sit Ups

Weight: 35/20
Height: 20″

MOVE

5 Rounds
15 Ring Rows
20 Dumbbell Step Ups
305Sit Ups

Weight: 25/15
Height: 20″

WOD GUIDANCE & GOALS
Chip away at your pull ups/ring rows in sets of 2-3 or sets of 5. The pull ups are the workout and will slow you down at home point. The smaller the set, the shorter the break, and the less of a chance to fail a rep. The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save grip. Throw your arms forward on the sit ups and push your pace here. Target 18 minutes.

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HOME WOD

5 Round
15 Hollow Rocks
20 Step Ups
30 Sit Ups

ENDURANCE

20 min run
:30 sprint at the top of every 2 min