NEWS

  • ABBREVIATED SCHEDULE 8/14-8/21 (reflected on Triib)
    • Sat 8/21: No 7a class
    • TODAY 8/20: No 9:15a class

WOD

“Premonition”

METCON

1k Row
21-15-9 Deadlift
15-12-9 Wall Walk
1k Row

Weight: 225/155

MASTERS

800 Meter Row
21-15-9 Deadlift
15-12-9 Wall Walk
800 Meter Row

Weight: 155/105

MOVE

600 Meter Row
21-15-9 Deadlift
12-9-6 Wall Walk
600 Meter Row

Weight: 135/95

WOD GUIDANCE & GOALS
Oh yes, wall walks are back! The row is the bread to the deadlift-wall-wall sandwich. Complete the row (around 4 minutes) and then complete the couplet through the rounds of 9 and 9 reps. Once you finish the last wall walk, THEN row the second 1k. Choose a weight for the deadlifts that you can cycle for 10 reps before breaking. Target sub 20 minutes.

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HOME WOD

1k Run
21-15-9 In+Outs
15-12-9 Wall Walk
1k Run

ENDURANCE

2 Rounds
3 x 800m, rest 2:00
4 x 400m, rest :60
6 x 200m, rest :30
Rest 3 min between rounds