NEWS

  • NUTRITION BONUS POINTS: Tomorrow 9/11, complete the partner workout with your Recharge buddy and earn 3 POINTS EACH!!

WOD

“Protect the Family”

METCON

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Snatch
AMRAP 1 Ring Dips

Weight: 115/75

MASTERS

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Snatch
AMRAP 1 Jumping Ring Dips

Weight: 75/55

MOVE

3 Rounds
AMRAP 3 Bike for Calories
AMRAP 2 Clean
AMRAP 1 Bench Dips

Weight: 75/55

WOD GUIDANCE & GOALS
AMRAP City! For the bike, focus on maintaining consistent RPMs. Love biking? 70rpm. Biking is Ok, 60rpm. No biking thank you, 50rpm. For the snatch, choose a weight you can cycle for 7 rep unbroken before resting. Then chip away at ring dips, possibly doing 5-7 on the :15. For all three rounds, record total calories, snatches and ring dips (that’s 3 scores).

Post Total Cals, Total Snatches + Total Dips to Comments.

HOME WOD

3 Rounds
AMRAP 3 Run
AMRAP 2 Sit Ups
AMRAP 1 Push Ups

ENDURANCE

3 rounds
800m, rest :60
400m, rest 2:00