NEWS

  • ROW CLINIC: Want to be more efficient at rowing? Saturday, April 9th, Kate Frietas will be breaking down the mechanics and technique of rowing! There are only 20 spots available for this clinic. If you’d like to attend, please write your name on the announcement board.

WOD

“Connection”

METCON

21-15-9
Bike
Jerks

Weight: 155/105

MASTERS

21-15-9
Bike
Jerks

Weight: 115/75

MOVE

15-12-9
Bike
Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Legs and Shoulders will be ON FIRE! Choose a weight for the jerks that you can cycle for sets of 5-6 reps before having to break (moderately heavy). On the bike, try to maintain 60/55 rpms (or 55/50), to chip away at the calories. As the rep scheme decreases, try to move faster, do fewer sets, and push that last set of 9 calories and 9 reps! Target sub 10 minutes.

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HOME WOD

21-15-9 Inverted Push Up
400 Meter Run

ENDURANCE

10 Rounds
2:00 on/2:00 easy