NEWS

  • TODAY: ONE CLASS at 8:30
  • TOMORROW: Regular Schedule

WOD

METCON

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
12 Push Ups

Weight: 255/165

MASTERS

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
8 Push Ups

Weight: 185/135

MOVE

STRENGTH
Push Jerk
5×3, across at 80-85%

FOR ROUNDS
AMRAP 12
12 Deadlifts
12 Knee Push Ups

Weight: 135/95

WOD GUIDANCE & GOALS
Heavy and Technique Day! Coaches will help you build to 80-85% of your 1 rep max or your perceived effort. Jerks will feel heavy reps two and three, and require :90 of rest between working sets. The metcon, is  for QUALITY reps only. AMRAPs are an opportunity to work on heavier weights, or perfect your form. Do both today! Choose a weight for the deadlifts that you can get through at least 4-6 reps before breaking the set of twelve. Then for the push ups have IMPECCABLE form for every one, even if that means doing single reps! Target 4+ rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.