NEWS

  • NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
  • LABOR DAY SCHEDULE:
    • TOMORROW Monday 9/6:  8a and 9a classes only

WOD

“Chunky”

METCON

EMOM 10
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders

MASTERS

EMOM 10
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders

MOVE

EMOM 10
15 Kettlebell Swings
15 Jumping Lunges
Rest 2 Minutes
EMOM 10
10 Dumbbell Snatch
10 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
15 Hollow Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
10 Commanders

WOD GUIDANCE & GOALS
You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for 15 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.

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