NEWS

  • OCTOBER CLINIC: Martha Theirl, DPT, will be here TODAY Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions!
  • BONUS POINTS: Accumulate 60 min of stretching to earn 3 points! Stretch, mobilize, take a yoga class, etc., all count. You can break the 60 minutes however you’d like; two half hour sessions, three 20 minute sessions, five 10 minute session… Get it done!

WOD

METCON

STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
21-15-12-9 Calories
Rest 1 Min b/w Sets

MASTERS

STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
15-12-9-6 Calories
Rest 1 Min b/w Sets

MOVE

STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
12-9-6-3 Calories
Rest 1 Min b/w Sets

WOD GUIDANCE & GOALS
Complete the lunges, five on one side then five on the other, at 65% of your 1 rep max. Reps 3-5 will feel moderate/heavy. The bike sprints, treat them as SPRINTS, resting 1 minute between each set. Target :90/:60/:45/:30 for each calorie set.

Post Weight + Times to Comments.

HOME WOD

10 Rounds
10 Jumping Lunges
100 Meter Sprint

ENDURANCE

Today’s Bike Session