NEWS

  • Return on the Saturday 7a Class: Per request, the 7a class on Saturdays will return 9/10!
  • Nutrition Recharge: Starting TODAY Tue 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

“Send It”

METCON

30 Toes to Bar
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Toes to Bar

Weight: 50/35

MASTERS

30 Knee Ups
40 DB Snatch
50 DB Step Overs, 20″
40 DB Snatch
30 Knee Ups

Weight: 35/20

MOVE

20 Leg Lifts
30 DB Snatch
40 DB Step Overs, 20″
30 DB Snatch
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, send it! Break the first set of toes to bar into sets of 5-10 to manage grip and minimize rest time. Move through snatches at a steady rhythm with quick breaks every 10-20 reps to manage grip and breath. Step overs are with 1 dumbbell and everyone is using the 20″ box. Break step ups into sets of 20-15-15. On your way back down the ladder, hold onto the dumbbell for bigger sets of snatches, and get the toes to bar done as fast as possible. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

HOME WOD

30 V Ups
40 Jumping Jacks
50 Step Ups
40 Jumping Jacks
30 V Ups

ENDURANCE

Rest