NEWS

  • ROW CLINIC: Want to be more efficient at rowing? TOMORROW, 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, RSVP on Triib

WOD

“Holiday Hills”

METCON

3 Rounds
30 Calorie Row
20 Dumbbell Lunges
10 Burpees to 6″ Target

Weight: 50/35

MASTERS

3 Rounds
25 Calorie Row
20 Dumbbell Lunges
10 Burpees to 6″ Target

Weight: 35/20

MOVE

3 Rounds
20 Calorie Row
15 Dumbbell Lunges
10 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
The first two rounds, complete the row in around 3-4 minutes (moderate pace) so you can manage your legs and breath the remainder of the workout. For the final row pick up your pace. For the lunges, dumbbells will be held in the front rack position. Choose a weight you can hold onto for at least 10 reps before having to break. The lunges will take about :60. For the lunges, you’ll position yourself under a bar that’s 6 inches above your reach. Instead of jumping and clapping, you’ll jump and touch the bar with two hands. Target 12-15 minutes.

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HOME WOD

3 Rounds
600 Meter Run
30 Lunges
15 Burpees

ENDURANCE

3 Sets:
1500m at moderate pace
Rest: 5min b/t sets