NEWS

  • MONDAY 1/16 MLK DAY SCHEDULE: 6:30a, 8:30a, 9:30a Classes ONLY!

WOD

METCON

STRENGTH
Front Squat
7×1, build
FOR REPS
AMRAP 8
Unbroken Double Unders
5-10-15-20…
*up ladder by 5 reps

MASTERS

STRENGTH
Front Squat
7×1, build
FOR REPS
AMRAP 8
Unbroken Double Unders
2-4-6-8…
*up ladder by 2 reps

MOVE

STRENGTH
Front Squat
7×1, build
FOR REPS
AMRAP 8
Double Under Practice
1-2-3-4…
*up ladder by 1 rep

WOD GUIDANCE & GOALS
YES, another HEAVY DAY! Like Tuesday, coaches will help you build to a heavier percentage (80ish %) of your current 1 rep max front squat, and you’ll then build to a heavy single for seven sets. Only build if your range of motion, and mechanics are 100%!

Then, you’ll spend 10 minutes practicing unbroken double unders in an upladder by 5 reps. If you’re still mastering the double under, intervals of 1-3 reps are also an option. You could also spend this time practicing to get your first double under! 

Post Weight + Reps to Comments. Compare Scores HERE.