NEWS

  • Double Under Seminar: This Friday at 6pm with Michele! Want to get your first double under, string them together, or perfect your form? Friday’s seminar is for you! Sign ups open Wed on Triib.

WOD

“Fight The Power”

METCON

100 Double Unders
35 Squats
30 Deadlifts
75 Double Unders
35 Squats
20 Deadlifts
50 Double Unders
35 Squats
10 Deadlifts

Weights: 165/115, 185/135, 225/155

MASTERS

30 Attempts
35 Squats
30 Deadlifts
20 Attempts
35 Squats
20 Deadlifts
10 Attempts
35 Squats
10 Deadlifts

Weights: 155/105, 165/115, 175/125

MOVE

150 Single Unders
25 Squats
30 Deadlifts
100 Single Unders
25 Squats
20 Deadlifts
50 Single Unders
25 Squats
10 Deadlifts

Weights: 115/75, 135/95, 155/105

WOD GUIDANCE & GOALS
Do big sets of double unders and recover on the squats. The first set of deadlifts, do the 30 reps in sets of 10. The next set of deadlifts, start with a set of 10 then two sets of five. And the final set push to do all 10 reps unbroken. Target 12 minutes.

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HOME WOD

100 Jumping Jacks
35 Squats
30 Good Mornings
75 Jumping Jacks
35 Squats
30 Jumping Good Mornings
50 Jumping Jacks
35 Squats
30 Glute Bridge

ENDURANCE

Rest