NEWS

  • OLYMPIC LIFTING CLINIC: Sat 10/22 at 9:30a with Pancho. RSVP on Triib!

WOD

“Make a Deal”

METCON

3 Rounds
15/12 Calorie Bike
50 Double Unders
100′ DB Lunge
50 Double Unders
15/12 Calorie Bike
Rest 2 Minutes

Weight: 50/35

MASTERS

3 Rounds
12/9 Calorie Bike
15 Attempts
100′ DB Lunge
15 Attempts
12/9 Calorie Bike
Rest 2 Minutes

Weight: 35/20

MOVE

3 Rounds
9/6 Calorie Bike
75 Single Unders
100′ Lunge
75 Singles Unders
9/6 Calorie Bike
Rest 2 Minutes

WOD GUIDANCE & GOALS
A three rounder WITH rest!! Push the bike to complete the calories in around :60, or scale to meet the time domain, and the double unders (or modification) should take no more than :60. The db lunges are with one dumbbell held anyhow, anyway. The lunge course will be 25 feet. Complete 4 lengths possibly unbroken or taking one break after 50 feet (:90-2:00.) Target 6 minutes per round. Record three intervals.

Post Intervals to Comments.

HOME WOD

3 Rounds
200 Meter Run
30 Jumping Jacks
100′  Lunges
30 Jumping Jacks
200 Meter Run
Rest 2 Minutes

ENDURANCE

3 rounds
200m, rest :60
400m, rest :90
600m, rest 2:00