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

“A Long Long Time”

METCON

100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Toes to Bar

Weight: 50/35

MASTERS

100-200-300-400-500 Meter Run
12-16-20-24-28 DB Snatch
9-12-15-18-21 Knee Ups

Weight: 35/20

MOVE

100-200-300-400 Meter Run
12-16-20-24 DB Snatch
9-12-15-18 V-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Thanks RPM for this killer! Move at a moderately fast pace for the runs completing the 100 meters in :30, and adding :30 every additional 100 meters. Choose a weight for the snatches that you can cycle for 20 reps unbroken without any major pauses. Then do the toes to bar unbroken for as long as possible. Start breaking them into two to three sets around the set of 15 or even 18. Target 15 minutes.

Post Time to Comments.

HOME WOD

100-200-300-400-500 Meter Run
12-16-20-24-28 Push Ups
9-12-15-18-21 V-Ups

ENDURANCE

Rest