NEWS

  • Hero WOD “CLOVIS” TOMORROW: 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

STRENGTH
Power Snatch
5×3 at 75-80%
 
FOR REPS
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Jump Over
Weight: 115/75
Height: 24″

MASTERS

STRENGTH
Power Snatch
5×3 at 75-80%
 
FOR REPS
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Jump Over
Weight: 75/55
Height: 20″

MOVE

STRENGTH
Hang Power Snatch
5×3 at 75-80%
 
FOR REPS
AMRAP 10
Up Ladder by 1 Rep
Hang Power Snatch
Box Step Overs
Weight: 55/35
Height: 24/20

WOD GUIDANCE & GOALS
Coaches will help you break down the power snatch, and you’ll do five sets of 3 single OR touch and go reps, at the same weight.  When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier! THEN for the AMRAP, the hang power snatch and box jump overs build by 1 rep every round. Choose a weight you can cycle for at least five reps. Target the round of 8.

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