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

“Live On Forever”

METCON

AMRAP 20
10 Pull Ups
20 Box Jumps
10 Chest to Bars
20 Toes to Bar
10 Bar Muscle Ups
20 Dumbbell Lunges

Height: 24″
Weight: 50/35

MASTERS

AMRAP 20
5 Pull Ups
20 Box Jumps
10 Strict
20 Knee Up
10 Chest to Bars
20 Dumbbell Lunges

Height: 20″
Weight: 35/20

MOVE

AMRAP 20
10 Ring Rows
20 Step Ups
10 Banded Strict
20 Leg Lifts
5 Negatives
20 Dumbbell Lunges

Height: 24″
Weight: 25/15

WOD GUIDANCE & GOALS
ALL the PULLING! Choose three upper-body pulls that progressively get harder as the round continues. Today is the day to try new/harder movements! Spend no more than :60 on the first set of pull ups, and box jumps. Spend no more than :90 on the chest to bars and the toes to bar. And spend no more than 2:00 on the bar muscle ups. The dumbbell lunges are with two dumbbells held in the rack position. Alternate legs, completing 10 reps per side. All in all, one round should take around 8 minutes.

Post Rounds to Comments.

HOME WOD

AMRAP 20
10 Burpees
20 Box Jumps
10 Burpees
20 Leg Lifts
10 Burpees
20 Lunges

ENDURANCE

10k