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 began Tuesday, Sept 7th. Details HERE,

    • BONUS POINTS FOR WEEK 1: On Sat 9/11, complete the PARTNER workout with your Recharge Buddy! Earn 3 additional points EACH!

WOD

“Shhhh”

METCON

AMRAP 18
36 Double Unders
6 Hang Power Cleans
9 Toes to Bar
*every 4 rounds the weight increases
Weight: 135/95, 155/105, 185/135

MASTERS

AMRAP 18
12 Attempts
6 Hang Power Cleans
9 Knee Ups
*every 4 rounds the weight increases
Weight: 115/75, 135/95, 155/105

MOVE

AMRAP 18
50 Single Unders
6 Hang Power Cleans
9 Leg Lifts
*every 4 rounds the weight increases
Weight: 75/55, 95/65, 115/75

WOD GUIDANCE & GOALS
Every four rounds INCREASE WEIGHT for the hang power cleans! The first four rounds the cleans will be unbroken. For the second set of four rounds, you may have to break the cleans 3-3. The third set of cleans could be broken into 2-3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 9 rounds (that’s three weight changes).

Inspired by NCFit

Post Rounds to Comments.

HOME WOD

AMRAP 18
36 Jumping Jacks
6 Burpees
9 V-Ups

ENDURANCE

5x500m row, rest 2:00
or run 400m