NEWS

HALLOWEEN THROWDOWN:

    • TOMORROW SAT 10/28: The throw down is from 8:30a-10a, and the social is immediately following at 10a
    • There will be NO CLASSES TOMORROW Saturday morning

WOD

“2023 Legends WOD 6…ish”

METCON

AMRAP 4
10 Cleans
10 Toes to Bar
Rest 1 Minute
AMRAP 4
8 Cleans
8 Toes to Bar
Rest 1 Minute
AMRAP 4
6 Cleans
6 Toes to Bar
Weights: 135/95, 155/105, 185/135

MASTERS

AMRAP 4
10 Cleans
10 Knee Ups
Rest 1 Minute
AMRAP 4
8 Cleans
8 Knee Ups
Rest 1 Minute
AMRAP 4
6 Cleans
6 Knee Ups
Weights: 95/65, 115/75, 155/105

MOVE

AMRAP 4
10 Cleans
10 V Ups
Rest 1 Minute
AMRAP 4
8 Cleans
8 V Ups
Rest 1 Minute
AMRAP 4
6 Cleans
6 V Ups
Weights: 75/55, 95/65, 115/75

WOD GUIDANCE & GOALS
For the first AMRAP, choose a weight for the cleans that you can cycle for at least 5 reps before having to take a brief pause. Spend about :30 on the cleans. For the toes to bar, try to do them unbroken for as long as possible. Once you have to break, try to do them in sets of five and five. Toes to bar will take around :30. Target 3-4 rounds for the first AMRAP. You’ll have a one minute rest to add weight to your bar, and then the second AMRAP begins. This time you’re only doing eight cleans (break into 4 and 4) and eight toes to bar. With the heavier weight and the fatigue from the first AMRAP you’ll most likely get the same amount of rounds (3-4.) Again, rest one minute between AMRAPs and add weight while you recover. The set of six cleans you may have to do in sets of 2-3 reps, and still try to keep the toes to bar unbroken. Target 3 rounds. Record your score for all three AMRAPs.

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