NEWS

  • FREE CLINIC SAT 1/22 at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up?  This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib tomorrow at 10a

WOD

“Super Talented”

METCON

AMRAP 20
10 Russian Kettlebell Swings
10 Strict Pull Ups
10 Strict Handstand Push Ups
10 Russian Kettlebell Swings
10 Strict Ring Dips

Weight: 70/53

MASTERS

AMRAP 20
10 Russian Kettlebell Swings
10 Strict Banded Pull Ups
10 Abmat Handstand Push Ups
10 Russian Kettlebell Swings
10 Strict Banded Ring Dips

Weight: 53/35

MOVE

AMRAP 20
10 Russian Kettlebell Swings
10 Ring Row
10 Bench Handstand Push Ups
10 Russian Kettlebell Swings
10 Bench/Box Dips

Weight: 35/26

WOD GUIDANCE & GOALS
Strict gymnastics! Choose the heavier kettlebell today, the one that is outside your comfort zone, and use today’s amrap to get comfortable swinging it. For the strict gymnastics movements, purposefully break each set into smaller, manageable sets to minimize rest. Do sets of 6 and 4, and as the amrap progresses do sets of 2 to 3 if needed. Target 6 rounds.

Post Rounds to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

3 Round
800m moderate, rest :15
400m easy
300 hard, rest :60
200 hard, rest :60
100 hard, rest :60