NEWS

  • BONUS POINTS: 250 Wall Balls
  • FREE CLINIC SAT 1/22: Beginner Pull Ups! Learn how to work toward your first pull ups, and proper kipping technique. Sign up on Triib.

WOD

METCON

Push Press
5×3 across
at 110% 1 rep max press
Back Rack Lunges
3 x 6/6
at 40-50% 1 rep max back squat

MASTERS

Push Press

5×3 across
at 110% 1 rep max press
Back Rack Lunges

3 x 6/6
at 40-50% 1 rep max back squat

MOVE

Push Press

5×3 across
at 110% 1 rep max press
Back Rack Lunges
3 x 6/6
at 40-50% 1 rep max back squat

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 110% of your 1 rep max PRESS (no legs)  for the push press sets. Sets should feel heavy by the third rep, however you should not fail any sets. For the back rack lunges, you’ll perform six lunges on one side, then six on the other side. Focus on driving through your front leg. The weight should feel moderately heavy.

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HOME WOD

Tabata Push Ups
Tabata Jumping Lunges

ENDURANCE

Rest