NEWS

  • 2023 Internal Team Throwdown: THIS Saturday May 13th, from 8:30a-10a. There are NO CLASSES!

WOD

“Run It Up”

1 Mile Run
50-40-30-20-10 Double Unders
25-20-15-10-5 Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

1 Mile Run
15-12-9-6-3 Attempts
25-20-15-10-5 Banded Pull Ups
25-20-15-10-5 Push Ups
1 Mile Run

800 Meter Run
75-60-45-30-15 Single Unders
25-20-15-10-5 Ring Rows
25-20-15-10-5 Knee Push Ups
1 Mile Run

WOD GUIDANCE & GOALS
Run the first mile at your 5k pace (steady), and be ready to do your first set of double unders as soon as you finish. Do pull ups in sets of 5-10, and push ups in sets of 3-5, never going to failure to save your arms for later rounds. The final mile, go as fast as possible. Target 30 minutes and cap at 35 minutes.

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