NEWS

  • OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.

WOD

“The Set Up”

METCON

AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Toes to Bar

Weight: 50/35

MASTERS

AMRAP 20
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Knee Ups

Weight: 35/20

MOVE

AMRAP 20
20 Dumbbell Snatches
20′ Front Rack Walking Lunge
20 Dumbbell Step Ups, 20″
20 Leg Lifts

WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can move the dumbbell for 20 reps unbroken (alternating arms). Use that same dumbbell to overhead walking lunge 20 feet, using either arm, and then use it for the step ups. Complete a round with 20 toes to bar, breaking every 5-10 reps. Each round will take about 4 minutes. Target 4-5 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
20 Frog Jumps
20′ Walking Lunge
20 Step Ups, 24″
20 V-Ups

ENDURANCE

Rest