NEWS

  • HALLOWEEN THROWDOWN:
    • TOMORROW SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a
    • There will be no classes TOMORROW Saturday 10/29

WOD

METCON

Clean + Push Jerk + Split Jerk
7 Rounds on the 2 Minute
*build in weight
2 Front Squats to Parallel + 2 Front Squats
4 sets, building

WOD GUIDANCE & GOALS
Technique AND a heavy day! Coaches will help you breakdown the proper technique and mechanics for the clean complex. Start the seven rounds at a moderate weight (60-65% 1 rep max clean and jerk), and on the two minute try to build in weight. Do not increase your weight unless the movement looks flawless! THEN, you’ll transition to the racks and build to a heavy front squat complex. Yes, that says “to parallel” for the first two squats, then you’ll squat below parallel for the second two. Post weights for both the complex and the front squat.

Post Weights to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

OLYMPIC LIFTING

Today’s workout PLUS

Snatch
2 at 70%
1 at 75%
5 at 80%