NEWS
- HALLOWEEN THROWDOWN:
- SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
“Shivers Down Your Spine”
STRENGTH
Press
3×4, across
at 75%
Press
3×4, across
at 75%
FOR TIME
3 Rounds
23/18 Calorie Bike
400 Meter Run
3 Rounds
23/18 Calorie Bike
400 Meter Run
STRENGTH
Press
3×4, across
at 75%
Press
3×4, across
at 75%
FOR TIME
3 Rounds
18/15 Calorie Bike
400 Meter Run
3 Rounds
18/15 Calorie Bike
400 Meter Run
STRENGTH
Press
3×4, across
at 75%
Press
3×4, across
at 75%
FOR TIME
3 Rounds
15/12 Calorie Bike
300 Meter Run
3 Rounds
15/12 Calorie Bike
300 Meter Run
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 75% of your 1 rep max press. The press does not involve any leg or hip drive, so when you’re building to your working weight, remember 1-2 pounds makes a HUGE difference. Build slowly! THEN, for the metcon, bike at a moderate pace (55+ rpm) completing the calories in 2 minutes or less, and the run around two minutes. Target 12 minutes.
Post Weight +Time to Comments. Compare Scores HERE.
HOME WOD
3 Rounds
21 Burpees
400 Meter Run
21 Burpees
400 Meter Run
ENDURANCE
1 Power Snatch +1 Hang Snatch + 1 OH Squat
4 x at 75%
Snatch Pull
3×3 at 90%
2 Behind the Neck Push Press + 1 Push Press
3 x at 70%
Back Squat
3×3 at 70%
135 – 145 – 155
12:20 one 300 meter
75#
11:53 MCx
45#, 15:22, MVx- thanks Cara!
90#
13:50 MAx
115# / 11:26 MCx
185# / 12:10 MCx
😮
That’s not cool, Brooks. Well… actually, it is.
56#
11:46 12 Calories
120 across
12:41 mcx
65#
11:32 – 5 rounds of:
50# sled push/sled pull x 2
15 GHD’s
95#
11:56 MAx
75#
12:25 MVx
65#
11:37 MAx
115# across
12:05 MCx
110#. 11:00
95# across
11:05 mcx
90#
80#
11:47- 18c/300m
60#
12:05 400m, 18-17-16 cal bike masked