NEWS

  • TODAY: ONE CLASS at 8:30a. BEER MILE at 9:30a
  • TOMORROW: ONE CLASS at 8:30a

WOD

“Stuffed”

METCON

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
20 Pull Ups
30 Box Jumps, 20″
40 Sit Ups
800 Meter Run

Weight: 53/35

MASTERS

2 Rounds
800 Meter Run
40 KB Swings
30 Lunges
10 Banded Pull Ups
30 Step Ups, 20″
40 Sit Ups
800 Meter Run

Weight: 35/20

MOVE

2 Rounds
600 Meter Run
30 KB Swings
20 Lunges
10 Ring Row
20 Step Up, 20″
30 Sit Ups
600 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Have fun with this one! High five and cheer on your fellow Daybreakers!
The first run is at moderate pace, try to finish around 4 minutes. Start by kettlebell swings in 2 sets of 20. Move on from swings at the 7 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. Break the pull ups into quick sets of 5 reps. Do the box jumps in one continuous set using the step down to recover. Move through the sit ups unbroken. The last run of round 1, goes right into the first run of the second round. The middle run should take 10 minutes or less. Scale to meet this time domain. The second round, try to stick with the same sets as round 1. Push the last run. The target is 35 minutes with a 40 minute cap.

Post Time to Comments.