NEWS

  • Winter 2023 Nutrition Recharge:
    • Dates: TODAY Monday 1/9-Sunday 2/5
    • Accountability through Triib
    • Week Bonus Mindfulness Challenges
    • Details and Sign Up HERE 
  • WEEK 1 BONUS:
    • At 2 or more meals per day, put your utensil (or food item) down between bites to extend your meal time to 20 minutes or more.

WOD

“Escapism”

METCON

5 Rounds on the 4 Minute
7/7 1-Arm DB Snatch
15 Burpees over the DB
5 Wall Walks
Weight: 50/35

MASTERS

5 Rounds on the 4 Minute
6/6 1-Arm DB Snatch
12 Burpees over the DB
3 Wall Walks
Weight: 35/20

MOVE

5 Rounds on the 4 Minute
5/5 1-Arm DB Snatch
10 Burpees over the DB
40 Plank Taps
Weight: 25/15

WOD GUIDANCE & GOALS
On the four minute, do 7 1-arm db snatch on one side THEN do the other arm. Keep the 7 reps unbroken on your non-dominant arm, and complete the snatches in :60 or less. Jump laterally over your db for the burpees (:60) and choose a number of wall walks to do based on completing them within one minute. Each round will take about three minutes. Adjust reps to fit the above time domains. Record your intervals.

Post Intervals to Comments.

HOME WOD

5 Rounds on the 4 Minute
100m Run
15 Burpees
5 Wall Walks

ENDURANCE

100m x10 on the minute