NEWS

  • TODAY Sat 10/1: Oly Class with Pancho at 9:30a

WOD

“Keep Up”

METCON

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Muscle Ups
800 Meter Run

Weight: 315/205, 185/135

MASTERS

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Chest to Bars
800 Meter Run

Weight: 225/155, 155/105

MOVE

With a Partner
20 Deadlifts
1 Mile Run
20 Front Squats
1200 Meter Run
20 Muscle Ups
800 Meter Run

Weight: 185/135, 115/75

WOD GUIDANCE & GOALS
Grab your buddy and go! For the deadlifts and front squats, choose weights that require you and your partner to trade off in sets of five reps, sharing the 30 total reps however you’d like. The runs will be done 400 meters at a time, you go I go style. The mile and a half should not take more than 12-15 minutes, the mile no more than 8-10 minutes and the eight-hundred no more than 4-5 minutes. Scale meters to fit the time domains. Target 35 minutes.

Post Time to Comments.

OLYMPIC LIFTING

Warm Up
– foam roll lats, upper back, glutes, hamstrings and quads
– arm circles, trunk twists, bend and snaps, leg swings
Prep
– bird dogs 3×10/side
– single leg crunch 3×10/side
– banded behind the neck press 3 x10
Lifts
2 Halting snatch deadlift + 2 Snatch pulls
7 sets at 90%
Push Press
3×5 at 70%
2 Pause Back Squat + 3 Back Squats
4 sets at 70%
:02 Pause
Midline
3 rounds
:30 weighted plank
10 side bends/side