NEWS

  • Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by TODAY WED 6/16) to compete, socialize or both at the front desk.
  • SATURDAY 6/19: ONE CLASS ONLY at 8am

WOD

“Sicko Drop”

METCON

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%
FOR REPS
AMRAP 12
50′ Handstand Walk
12 Toes to Bar
8 Sit to Stands

MASTERS

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%
FOR REPS
AMRAP 12
30 Shoulder Taps
12 Knee Ups
8 Sit to Stands

MOVE

STRENGTH
Push Press
2×10 at 65%
2×6 at 70%
1×4 at 75%
FOR REPS
AMRAP 12
5 Wall Walks
12 Leg Lifts
8 Burpees

WOD GUIDANCE & GOALS
For the Push Press, the last few reps of every set should feel like effort and take your breath away. There should be no failed sets, and you should want to JUMP the bar off your shoulders.

Handstand walking!! AMRAPs are a great opportunity to try something new or work on a skill. So for the handstand walking do attempts, half the distance, shoulder taps, wall walks, etc., and get yourself upside down. Try linking toes to bar, and make an effort to do sit-to-stands (even propped up on a mat for leverage). Target 3-4 rounds.

Post Weight + Rounds to Comments.

HOME WOD

AMRAP 12
50′ Handstand Walk
12 V-Ups
8 Sit to Stands

ENDURANCE

4 x 400m jog, 200m sprint, 200m walk