NEWS

  • SCHEDULE CHANGES: Reflected on Triib

WOD

“The Best Part”

METCON

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike

 

MASTERS

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike

MOVE

STRENGTH
Power Snatch + Hang Power Snatch
5 building sets

METCON
30-20-10 Medball Sit Ups
15-10-5 Calorie Bike

WOD GUIDANCE & GOALS
We LOVE a good barbell complex! Coaches will guide you through a few warm up complexes of the power snatch + hang power snatch, and then you will continue to build in weight (as long as form is on point) for five working sets. 

For the metcon, try to do the medball ghd sit ups unbroken and push the pace on the bike. The bike calories should take no more than 3 minutes for 21 cals, 2 minutes for 15 cals and 1 min for 9 cals. Scale to meet the stimulus. Target sub 10 minutes. 

Post Weight + Time to Comments.

HOME WOD

4 Rounds
50 Sit Ups
400 Meter Run

ENDURANCE

3 x 1200m, rest 2 min