NEWS

  • FRIDAY 12/23: All classes will do the “12 Days” workout! Wear festive attire/colors. There is NO 5:30p.
  • SAT 12/24- Mon 12/26 – We are CLOSED. Enjoy time with family and friends. Home workouts will be posted.

WOD

“Come On, Come On”

METCON

24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run

Weight: 53/35

MASTERS

24-20-16-12-8
Dumbbell Deadlift
200 Meter Run
Dumbbell Push Jerk
200 Meter Run

Weight: 35/20

MOVE

20-16-12-8
Dumbbell Deadlift
100 Meter Run
Dumbbell Push Jerk
100 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
Get ready to run! Choose a weight for the deadlifts that you can easily do every set unbroken. Use the same set for the jerks, which could be your limiting factor. Jerks should be done in 2-3 sets with brief breaks. Here’s the kicker, after every movement you’re going to run 200 meters. Deadlifts, run, jerks, and run again. As the reps get lighter, push the runs! Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

HOME WOD

24-20-16-12-8
Push Ups
200 Meter Run
Sit Ups
200 Meter Run

ENDURANCE

Rest