NEWS

  • 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

“Daily Agenda”

METCON

STRENGTH
Split Jerk
4×3, building 70-85%
FOR TIME
4 Rounds
60 Double Unders
20 Medball Cleans
10 Ring Dips
Weight: 20/14

MASTERS

STRENGTH
Split Jerk
4×3, building 70-85%
FOR TIME
4 Rounds
20 Attempts
20 Medball Cleans
10 Banded Ring Dips
Weight: 14/10

MOVE

STRENGTH
Split Jerk
4×3, building 70-85%
FOR TIME
4 Rounds
90 Single Unders
20 Medball Cleans
10 Bench Dips
Weight: 10/6

WOD GUIDANCE & GOALS
Technique Time! Coaches will break down the split jerk into a progression in order for you to master this movement. Ideally you can increase your weight  every set, however technique trumps all. If you are moving well, start your working sets at 70% and increase by 5% every set.

The metcon is FAST! The spend no more than :60 on the jump rope, :60 on the medball cleans, and :30 on the dips. And, try to do them in consecutive sets as long as possible. Target 10 minutes.

Post Weight + Time to Comments.

HOME WOD

4 Rounds
60 Jumping Jacks
20 Sit to Stands
10 Dips

ENDURANCE

Rest