NEWS

  • TODAY: 6:30a, 8:30a + 9:30a Classes ONLY!
  • WEEK 2 BONUS: Get outside! Take a 10 minute (or more) walk outside daily

WOD

“Dream”

METCON

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

Weight: 70/53
Height: 24/20

MASTERS

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 53/35
Height: 24/20

MOVE

30/20 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
30/20 Calorie Bike

Weight: 35/26
Height: 20

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols  by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

Post Time to Comments. Compare Scores HERE.

HOME WOD

800 Meter Run
40 Jumping Jacks
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Jumping Jacks
800 Meter Run

ENDURANCE

3 x 1000m, rest 2:00