NEWS

  • SAT WOD Recording
  • TOMORROW MON 2/15: no 5:30a or 6p

WOD

“Way Down”

METCON

With a Partner
5 Rounds
30 Calorie Bike
50 Sit Ups
30 Kettlebell Swings
20 Burpees

Weight: 53/35

MASTERS

With a Partner
5 Rounds
20 Calorie Bike
50 Sit Ups
30 Kettlebell Swings
20 Burpees

Weight: 35/26

MOVE

5 Rounds
20 Calorie Bike
40 Sit Ups
20 Kettlebell Swings
10 Burpees

Weight: 26/18

WOD GUIDANCE & GOALS
Rise-N-GRIND is right! With a partner, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The sit ups will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.

Post Time to Comments.

HOME WOD

5 Rounds
300 Meter Run
40 Sit Ups
20 Glute Bridge
10 Burpees

ENDURANCE

60+ hike, bike, row, walk w/no intensity