NEWS

  • THIS MONDAY 10/9 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

“Keep Up”

METCON

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Muscle Ups
800 Meter Run

Weight: 315/205, 185/135

MASTERS

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Chest to Bars
800 Meter Run

Weight: 225/155, 155/105

MOVE

With a Partner
20 Deadlifts
1 Mile Run
20 Front Squats
1200 Meter Run
20 Muscle Ups
800 Meter Run

Weight: 185/135, 115/75

WOD GUIDANCE & GOALS
Grab your buddy and go! For the deadlifts and front squats, choose weights that require you and your partner to trade off in sets of five reps, sharing the 30 total reps however you’d like. The runs will be done 400 meters at a time, you go I go style. The mile and a half should not take more than 12-15 minutes, the mile no more than 8-10 minutes and the eight-hundred no more than 4-5 minutes. Scale meters to fit the time domains. Target 35 minutes.

Post Time to Comments. Compare Scores HERE.