NEWS

  • GYMNASTICS SPECIALTY SEMINAR: Is TOMORROW 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

“Enjoy Up”

METCON

EMOM 20
1 – 12/9 Calorie Bike
2 – 12 V-Ups
3 – 12 Russian Kettlebell Swings
4 – 12 Leg Lifts + 12 Hollow Rocks

Weight: 70/53

MASTERS

EMOM 20
1 – 10/8 Calorie Bike
2 – 12 V-Ups
3 – 12 Russian Kettlebell Swings
4 – 12 Leg Lifts + 12 Hollow Rocks

Weight: 53/35

MOVE

EMOM 20
1 – 9/6 Calorie Bike
2 – 12 Tuck-Ups
3 – 12 Russian Kettlebell Swings
4 – 8 Leg Lifts + 8 Tuck Rocks

Weight: 35/26

WOD GUIDANCE & GOALS
Rise-N-Grind vibes on a Friday! Every minute, complete the designated work as fast as possible leaving time to rest. Finish the bike with :10 left within the minute. Challenge yourself to do the 12/9 calories as you’ll transition to v-ups next which will only take :12-:15, and you’ll have plenty of time to catch your breath. Keep the v-ups unbroken as long as possible as well as the Russian kettlebell swings on the next minute. The final minute is TWO movements, 12 leg lifts AND hollow rocks.

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HOME WOD

EMOM 20
1 – 100 Meter Run
2 – 12 V-Ups
3 – 12 Jumping Lunges
4 – 12 Leg Lifts + 12 Hollow Rocks

ENDURANCE

4 Rounds
30/20 cal bike
400 Meter Run
Rest 2 Minutes