NEWS
- Labor Day Schedule: Monday 9/4: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6
WOD
STRENGTH
Deadlift
6 x (2+2)
at 80%
Deadlift
6 x (2+2)
at 80%
FOR TIME
150 DB Step Ups, 20″
on the minute
5 Toes to Bar
150 DB Step Ups, 20″
on the minute
5 Toes to Bar
Weight: 50/35
STRENGTH
Deadlift
6 x (2+2)
at 80%
Deadlift
6 x (2+2)
at 80%
FOR TIME
150 DB Step Ups, 20″
on the minute
5 Knee Ups
150 DB Step Ups, 20″
on the minute
5 Knee Ups
Weight: 35/20
STRENGTH
Deadlift
6 x (2+2)
at 80%
Deadlift
6 x (2+2)
at 80%
FOR TIME
100 DB Step Ups, 20″
on the minute
5 V-Ups
100 DB Step Ups, 20″
on the minute
5 V-Ups
Weight: 25/15
WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.
THEN, complete 150 db step ups as fast as possible. At the top of every minute (yes, even at 3,2,1 GO!) do 5 consecutive toes to bar, or your scaling option. Target sub 10 minutes
Post Weight + Time to Comments. Compare Scores HERE.
135#
15# pike ups
235# / 9:56 (75 @ 35#, 75 Unweighted)
165# (back)
11:33 (150 @ 25# with v-ups)
205# 125 SU/Pike…45 @25# / 80 with no weight
185
MAx but only 80 steps next time lighter
105# / 142 step ups (15#) with 3TTB/2 KU
255# / 9:50 (35#)
— 15 per round
155#/ 131 @ 25#
315# / 9:50 MCx