NEWS
- TODAY’S SCHEDULE: 6:30a, 8:30a, Teens, and 5:30p
WOD
STRENGTH
Press
7×1, build
Press
7×1, build
FOR REPS
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
40 Dubs
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
40 Dubs
Weight: 45/25
STRENGTH
Press
7×1, build
Press
7×1, build
FOR REPS
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
12 Attempts
AMRAP 12
10 Sit to Stand
20 Plate GTOH
30 Lunges
12 Attempts
Weight: 25/15
STRENGTH
Press
7×1, build
Press
7×1, build
FOR REPS
AMRAP 12
5 Sit to Stand
15 Plate GTOH
20 Lunges
60 Singles
AMRAP 12
5 Sit to Stand
15 Plate GTOH
20 Lunges
60 Singles
Weight: 15/10
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 70-75% of your current one rep max press, you’ll then build for seven sets and potentially hit a new one rep max. Record your heaviest successful press.
For the metcon, complete the sit to stand in around :60, then use a plate to complete the ground to overhead (:60). The lunges are with your own bodyweight (:60) and a place to catch your breath. And then the dubs will take around :40-:60. Target 3+ rounds.
Post Weight + Reps to Comments. Compare Scores HERE.
HOME WOD
AMRAP 15
10 Sit to Stand
20 Jumping Jacks
30 Lunges
:40 Plank
10 Sit to Stand
20 Jumping Jacks
30 Lunges
:40 Plank
ENDURANCE
5k time trial
135# (pr)
3+30
46#, 3 r + 21 reps,- 10 Sit 2 stands, 15 G2OH, 20 lunges, 60 singles, 15#
70#
3+5 red mat, 25#, 20 dubs
127#/3+27 mcx
80# not near PR but a lot better than in August.
Almost 3 rounds MVx+
110# / 3+6 (25# plate, s2s off light blue gym mat)
Tied press PR from 3 years ago
82#; 3 +27 max w/singlea
95# for first two, then cut down to 85# for the remainder
4 + 12 (70# KB and 250 m row)