NEWS

  • Abbreviated Schedule
    • MONDAY 6/20: 6:30a, 9a, 4:15 Teens, and 5p ONLY

WOD

“Ritmo”

75 Burpees
5 Legless Rope Climbs
25 Push Jerks
10 Rope Climbs
25 Burpees

Weight: 155/105

75 Burpees
5 Rope Climbs
25 Push Jerks
5 Rope Climbs
25 Burpees

Weight: 115/75

50 Burpees
5 Rope Pulls
15 Push Jerks
5 Rope Pulls
15 Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Ease into the first set of burpees, completing 10-15 per minute, with a completion time around 6-7 minutes. Rock out five quick legless rope climbs (:60-:90 at most) then right into a set of 10 push jerks. Complete the push jerks in 8/7 or 5/5/5 reps. Back to the rope climbs but this time WITH legs (hooray!) Try to do a rope climb every :10 (at most) and then RACE your last 25 burpees! Target 15 minutes.

Courtesy of NCFit

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HOME WOD

75 Burpees, equal rest
50 Burpees, equal rest
25 Burpees

ENDURANCE

Rest