NEWS

  • MONDAY 10/10 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

“Insulting”

METCON

STRENGTH
Deadlift
5×5, across 80-85%
FOR REPS
3 Rounds
:60 Weighted Strict Pull Ups
rest :30
:60 Weighted Strict Ring Dips
rest :30
:60 Handstand Hold
rest :60

MASTERS

STRENGTH
Deadlift
5×5, across 80-85%
FOR REPS
3 Rounds
:60 Strict Pull Ups
rest :30
:60 Strict Ring Dips
rest :30
:60 Handstand Hold
rest :60

MOVE

STRENGTH
Deadlift
5×5, across 80-85%
FOR REPS
3 Rounds
:60 Banded Strict Pull Ups
rest :30
:60 Box Dips
rest :30
:60 DB Overhead Hold
rest :60

WOD GUIDANCE & GOALS
Double Heavy Day! Like Wednesday, you’ll build to a moderately-heavy weight (as long as your form looks good) for the five sets of five reps. THEN as a class, you’ll spend one minute accumulating as many weighted strict (or unweighted banded) pull ups as you can. Then for another minute you’ll do max weighted (or banded or unweighted) ring dips. And then you’ll end a round with a supported handstand hold (either kicking up or wall walking as high as you feel comfortable.) You’ll record your max reps (and weights).

Post Weight + Reps to Comments. Compare Scores HERE.

HOME WOD

10 x
10 pushups
10 sit ups
10 squats
10 lunges

OLYMPIC LIFTING

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.