NEWS

  • THU WOD Recording: Here
  • TOMORROW 10/31: Wear your favorite/workout friendly costume to class!

WOD

“2007-ish”

5 Rounds
7 Bar Muscle Ups
7 Push Jerks
Weight: 155/105
5 Rounds
7 Chest to Bar Pull Ups
7 Push Jerks
Weight: 115/75
5 Rounds
7 Pull Ups
7 Push Jerks
Weight: 95/65

WOD GUIDANCE & GOALS
Start the workout with a consecutive set of muscle ups, or pull ups. If not a consecutive set, shoot for 4/3 or FAST single reps. The thrusters should feel heavy, and you should have to put the bar down at rep 4. As the workout continues, the muscle/pull ups might have to be all singles and the thrusters might have to break into 3/2/2, to keep the reps and breaks fast. Target 15 minutes.

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HOME WOD

3 Rounds
20 Hollow Rocks
20 Lunge+Lunge+Squat
20 Inverted Push Ups

ENDURANCE

3 Rounds
200m, equal rest
400m, equal rest
600m, equal rest