NEWS

  • Labor Day Schedule: TOMORROW 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

“Chunky”

METCON

EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders
Weight: 70/53, 50/35

MASTERS

EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
13/10 Calories Row
20 Tuck Rocks
Rest 2 Minutes
EMOM 10
12/9 Calorie Bike
15 Commanders
Weight: 53/35, 35/20

MOVE

EMOM 10
15 Kettlebell Swings
15 Lunges
Rest 2 Minutes
EMOM 10
15 Dumbbell Snatch
15 In+Out Over the DB
Rest 2 Minutes
EMOM 10
12/9 Calories Row
15 Sit Ups
Rest 2 Minutes
EMOM 10
9/6 Calorie Bike
10 Commanders
Weight: 35/26, 25/15

WOD GUIDANCE & GOALS
You’re seeing that correctly, it’s a 40 minute EMOM! Complete one 10 minute EMOM before resting for two minutes then moving to the next. Complete the first movement within the first minute, and the second movement within the second minute. Use a weight for the kb swings that you can swing for at least10 reps unbroken every round. Same with the db snatches, they should be fast and unbroken. Challenge yourself on the row and bike to complete the calories as is, the hollow rocks and commanders will give you a slight opportunity to rest. Record weights and any modifications.

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