NEWS
- SENIOR SEND OFF: THIS Saturday 8/13, we are wishing our graduating seniors, Alexa, Nina and Morgan, farewell before they head off to college! Join us at 10a for light breakfast munchies, coffee, and lots of hugs and advice!
WOD
“Dark Red”
STREGNTH
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
FOR ROUNDS
AMRAP 10
10 Ring Dips
10 Box Jumps
10 Toes to Bar
AMRAP 10
10 Ring Dips
10 Box Jumps
10 Toes to Bar
Height: 24″
STRENGTH
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
FOR ROUNDS
AMRAP 10
10 Assisted Ring Dips
10 Box Jumps
10 Knee Ups
AMRAP 10
10 Assisted Ring Dips
10 Box Jumps
10 Knee Ups
Height: 20″
STRENGTH
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
Back Rack Lunges
4×5/5 at 50% 1 RM Back Squat
FOR ROUNDS
AMRAP 10
10 Bench Dips
10 Step Ups
10 V-Ups
AMRAP 10
10 Bench Dips
10 Step Ups
10 V-Ups
Height: 24/20
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 50% of your one rep max back squat BUT you’ll be doing back rack lunges. Lunges will feel moderately heavy, but you should not have to bail/fail out of any sets. Complete all five lunges on one side (non-dominate first) then all five on the other. For the metcon, you get 10 minutes to practice ring dips, box jumps and toes to bar. Choose ONE movement that challenges you and really dig into it! Target 6 Rounds.
Post Weight + Rounds to Comments. Compare Scores HERE.
HOME WOD
AMRAP 10
10 Dips
10 Box Jumps
10 V-Ups
10 Dips
10 Box Jumps
10 V-Ups
ENDURANCE
3 Rounds
50m, rest :15
100m, rest :30
200m, rest :45
300m, rest :60
400m, rest 3 min
40#, 4 rounds +20reps, banded RDs, stepups, V ups
95#
3 Rounds + 20 reps (assisted ring dips, 20″ box, T2B)
85#
4+5 black band, 20”, pike ups
155 / 5+15 mcx
105#/ 3+25 MCx
95# / 3+5 (alternating t2b/ku; the rest mcx)
145#. 4+3 mcx
105#
5 – banded RD, 24”, TTB
155#
4+3 mcx
105/7+7 bench dip/20” jumps/v-ups
115
4 rounds- banded dips/ 20” jumps
65# jump up dips 20″ jumps, 1/2 TTB 1/2 Knee Ups