NEWS

  • Thanksgiving Week Schedule: HERE
  • RSVP for Holiday Party + Trivia by Friday 11/24!!

WOD

METCON

STRENGTH
Split Jerk
5×5, across
FOR REPS
AMRAP 9
Up Ladder by 3
3 Pull Ups
3 KB Deadlifts
Weight: 70/53

MASTERS

STRENGTH
Split Jerk
5×5, across
FOR REPS
AMRAP 9
Up Ladder by 3
3 Banded Pull Ups
3 KB Deadlifts
Weight: 53/35

MOVE

STRENGTH
Split Jerk
5×5, across
FOR REPS
AMRAP 9
Up Ladder by 3
3 Ring Rows
3 KB Deadlifts
Weight: 35/26

WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll build to a 6.5/10 effort (barbells from the floor) and maintain the same weight for all five sets of five reps. If your technique isn’t dialed in, use less weight and work on it! Record your weight.

THEN, in a nine minute window, you’ll complete a three reps up-ladder starting with 3 pull ups and 3 kb deadlifts. The pull ups are kipping, and the kb deadlifts are with TWO kettlebells. Keep the pull ups unbroken in sets of three as long as possible. When lifting the kettlebells up/down, keep them to the outside of your feet (safety.) Target the round of 18/18.

Post Weight + Reps to Comments. Compare Scores HERE.