NEWS

TODAY:  7/5: 7a, 8a and 9a ONLY

WOD

“Isn’t Everyone”

METCON

AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Toes to Bar
12 Burpees

Weight: 135/95

MASTERS

AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Knee Ups
12 Burpees

Weight: 115/75

MOVE

AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Leg Lifts
12 Burpees

Weight: 95/65

WOD GUIDANCE & GOALS
This is going to be a BLAST! Choose teammates using the same weight as you, and rotate every time the athlete at station 3 has completed the triplet one time through. The triplet should take anywhere between :60-:90. Scale weights and reps to meet the time domain. While athlete three is working, athlete two is resting (heck yes), and athlete one is rowing his/her heart out! At the end of thirty minutes, record max meters. Target 2000 meters.

Courtesy of NCFit

Post Meters to Comments.

FOUNDATIONS

MON

Strict Press
2 x 8 at 75%
2 x 6 at 82%
1 x 4 @87%

Bulgarian Split Squats
4 sets  8/8
at moderate dumbbell weight
*Rest as needed between sets

TUE

Back Squat
1 x 1 at 90%
5 x 3 at 80%

THU

GHD Sit-up
Accumulate 80-100 reps

GHD Hip Extensions
Accumulate 75-100 reps

SAT

Back Squat
1 x 1 at 90%
5 x 3 at 80%

Strict Press
3 x 6 at 77%
2 x 4 at 80%
1 x 2 at 90%