NEWS

  • BONUS POINTS: This week’s Nutrition Recharge bonus points are earned by walking and/or running 8 miles

WOD

“Stay a Thousand Years”

METCON

4 Rounds
500/400 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
18/14 Calorie Bike
10 DB Floor Press

Weight: 135/95, 50/35

MASTERS

4 Rounds
400/350 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
15/12 Calorie Bike
10 DB Floor Press

Weight: 115/75, 35/20

MOVE

4 Rounds
350/200 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
12/9 Calorie Bike
10 DB Floor Press

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
Two workouts in one hour?! Heck yes! For the first couplet, row the 500/400 in 2 minutes or less (scale to meet this domain) then from the floor safely get the barbell to your back for 10 back squats. The squats should remain unbroken and relatively fast every round. Target 10 minutes. For the second couplet, complete the bike in :90 or less (again scale to meet the time domain) and then use dumbbells for the 10 floor press (unbroken every round.) Target 8 minutes. There will be a 12 minute cap for couplet one, and a 10 minute cap for couplet two.

Post Two Times to Comments.

HOME WOD

4 Rounds
400 Meter Run
20 Squats
Rest 4 Minute
4 Rounds
400 Meter Run
15 Push Ups

ENDURANCE

4x600m, rest 2 min