NEWS

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

WOD

“Rogue Invitational WOD 2″…ish

METCON

50/40 Calorie Row
50 Toes to Bar
50 DB Step Ups, 20″
50 Toes to Bar
50/40 Calorie Row
Weight: 50/35

MASTERS

40/30 Calorie Row
50 Knee Ups
50 DB Step Ups, 20″
50 Knee Ups
40/30 Calorie Row
Weight:35/20

MOVE

30/20 Calorie Row
30 Leg Lifts
30 DB Step Ups, 20″
30 Leg Lifts
30/20 Calorie Row
Weight: 25/15

WOD GUIDANCE & GOALS
Fifty reps of everything?! Heck yes, it’s sweatfest Saturday!! Row the alloted calories in 4 minutes or less (scale to meet the time restraint.) Then complete the toes to bar in small sets or 5 to 10 reps. Take short breaks to shake out your grip and hip flexors. Spend three-ish minutes on the toes to bar. Pick up one dumbbell for the step ups, and hold it any way you’d like. The fifty step ups will take around two minutes, then work your way back through the toes to bar, and then finish up with a faster row. Target 17 minutes.

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