NEWS

  • Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups

If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.

WOD

METCON

FOR TIME
3 Rounds
30 1-Leg V-Ups
20 Wall Balls
10 DB Power Cleans

Weight: 20/14, 50/35

STRENGTH
Bench Press
5×1, building

MASTERS

FOR TIME
3 Rounds
30 1-Leg Tuck-Ups
20 Wall Balls
10 DB Power Cleans

Weight: 14/10, 35/20

STRENGTH
Bench Press
5×1, building

MOVE

FOR TIME
3 Rounds
20 Leg Lifts
15 Wall Balls
10 DB Power Cleans

Weight: 10/6, 25/15

STRENGTH
Bench Press
5×1, building

WOD GUIDANCE & GOALS
For the metcon, move quickly on the single leg v-ups (:60-:75), then try to do the wall balls unbroken. Choose a weight for the dumbbell cleans that you can do for 6/4 or 10 unbroken, every round. Target 10 minutes.

Then, HEAVY DAY bench press! You will build for five heavy singles, and potentially hit a new 1 rep max!

Post Time + Weight to Comments. Compare Scores HERE and HERE