NEWS

  • WEEK 3 BONUS: Eat 2 or more meals without any distractions. That means no phone, driving, computer or tv while eating. And better yet, try to eat WITH someone to make your meal an experience!

WOD

“Smart Out There”

METCON

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 strict pull ups
2 – 15-20 HR Push Ups
3 – Plank Hold
4 – REST!

MASTERS

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 Banded Strict Pull Ups
2 – 15-20 HR Knee Push Ups
3 – Plank Hold
4 – REST!

MOVE

STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%

FOR QUALITY
EMOM 12
1 – 5-10 Ring Rows
2 – 15-20 Bench Push Ups
3 – Plank Hold
4 – REST!

WOD GUIDANCE & GOALS
LOVE a good complex! Coaches will help you break down the technique to perform one hang squat clean plus a squat clean. You’ll gradually build to a moderate effort (7/10) and do the complex three times at four different weights. If your form starts to break down, decrease your weight and dial it back in. Record your weights.

Then for QUALITY, spend no more than :30-:40 doing strict pull ups on minute one of the EMOM. Minute two, spend no more than :30-:40 on hand release push ups. And minute three hold a plank (elbows or hands) for the entire minute. Range of motion is EVERYTHING both the pull ups and push ups. Record the reps that you chose to complete for pull ups and push ups.

Post Weight + Mods to Comments.

HOME WOD

EMOM 12
1 – 200 Meter Run
2 – 15 Push Ups
3 – 20 Sit Ups
4 – Rest

ENDURANCE

20 x :30 hill sprint, walk down