NEWS

  • NUTRITION RECHARGE: This is the FINAL week of the recharge! You get bonus points this week for completing 250 box jumps (or step ups). Make sure you enter all of your points on Triib and a winner will be announced next Monday!
  • DOUBLE UNDER CLINIC: Work toward getting your first double under or mastering multiple this Saturday, February 12th from 10-10:45a with Coach Kevin! Sign up on Triib starting Thursday.

WOD

“Gather Round”

METCON

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

FOR TIME
3 Rounds
18/14 Calorie Bike
21 Toes to Bar

MASTERS

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

FOR TIME
3 Rounds
15/12 Calorie Bike
21 Knee Ups

MOVE

STRENGTH
Hang Power Snatch
5×3, across at 80-85%

FOR TIME
3 Rounds
12/9 Calorie Bike
15 Leg Lifts

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80% of your 1 rep max hang power snatch. Across means you’ll stay at the same weight for all five sets of three reps. The weight will feel moderate to heavy but you shouldn’t have any failed reps. As always, TECHNIQUE TRUMPS WEIGHT!

For the metcon, the bike calories will take around :90 (scale to fit this time parameter), and the toes to bar around :60-:90 (scale reps). Break toes to bar into 11/10 reps or 8/7/6 reps. Target sub 10 minutes.

Post Weight + Time to Comments. Compare Hang Snatch HERE

HOME WOD

3 Rounds
600 Meter Run
21 V-Ups

ENDURANCE

5 min on/2.5 off
4 min on/2 off
3 min on/1.5 off
2 min on/1 off
1 min on