NEWS

  • Labor Day 9/5: 8a and 9a classes ONLY!
  • Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
  • Nutrition Recharge: Starting Tuesday 9/6, together we’ll focus on getting fruits and veggies, sleeping, working out, hydrating, consuming protein and minimizing processed foods and alcohol, so you can be the best you! For details see our Recharge post HERE

WOD

“Snap”

METCON

4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges

Weight: 135/95

MASTERS

4 Rounds
15 Hang Power Cleans
20 Back Rack Lunges

Weight: 115/75

MOVE

4 Rounds
10 Hang Power Cleans
14 Back Rack Lunges

Weight: 75/55

WOD GUIDANCE & GOALS
All barbell! Choose a weight for the two barbell movements that you can cycle for at least 6 hang cleans before having to break, AND a weight that you can safely get to your back rack. To save your grip for future rounds, do the fifteen hang cleans in sets of 6,5 and 4, going right into the back rack lunges. Do the back rack lunges unbroken, you can always rest with the weight on your back. Target 12 minutes.

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HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

1600m, rest 4
1200m, rest 3
800m, rest 2
400m