NEWS

  • BONUS POINTS WEEK 5: 500 sit ups!
  • NUTRITION RECHARGE: You’re almost there Daybreakers, one more week! You should feel like you turned a corner, your energy should be high, workouts should feel great, you should be sleeping better, and feeling good in your clothes (if that’s your goal)
  • GYMNASTICS SPECIALTY SEMINAR: Is THIS Sat 2/5 with Dan Trainor. There are two sessions; one focusing on pull ups and toes to bar, the other focusing on muscle ups and handstands. Sign up for a session(s) via the link in our post.

WOD

“Karen Burped”

METCON

STRENGTH
Overhead Squat
5-3-3-2, building

FOR TIME
150 Wall Balls
*every break do 5 burpees
Weight: 20/14

MASTERS

STRENGTH
Overhead Squat
5-3-3-2, building

FOR TIME
125 Wall Balls
*every break do 5 burpees
Weight: 14/10

MOVE

STRENGTH
Overhead Squat
5-3-3-2, building

FOR TIME
100 Wall Balls
*every break do 3 burpees
Weight: 10/6

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75 % of your 1 rep max overhead squat for the first working set of 5 reps. You’ll then build by about 5% every set thereafter. It’s more important that you reach full range of motion than it is to add weight to your bar. Due to the high demand overhead squats place on your flexibility and core strength, you could be rocking out today with an empty barbell! Post weight to comments.

For the metcon, start with a HUGE set of wall balls then purposefully break into sets of 20-30 to complete the 150 reps. A three second pause is considered a break, so keep moving! Target 10 minutes.

Post Weights + Time to Comments. Compare Scores HERE. And HERE

HOME WOD

150 Jumping Squats
*every break do 5 burpees

ENDURANCE

10 x 200m on the :90