NEWS

  • Winter Break Schedule: HERE

WOD

 

METCON

STRENGTH
Push Press
5-3-2-2-1, building
 
FOR TIME
8 Rounds
3 Strict Pull Ups
6 KB Deadlifts
Weight: 70/53

MASTERS

STRENGTH
Push Press
5-3-2-2-1, building
 
FOR TIME
8 Rounds
3 Banded Strict Pull Ups
6 KB Deadlifts
Weight: 53/35

MOVE

STRENGTH
Push Press
5-3-2-2-1, building
 
FOR TIME
8 Rounds
6 Ring Rows
6 KB Deadlifts
Weight: 35/26

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 7.5/10 effort for your first working set of five reps. You’ll then ADD WEIGHT for the set of 3 (8/10.) And continue to add weight by 0.5 effort each set, potentially hitting a new one rep max. Remember with the push press, once your knee and hips extend, there is no re-bend!

THEN, complete eight rounds of 3 STRICT pull ups (:15-:30) and 6 kb deadlifts (:15-:30.)  Keep the pull ups unbroken for as long as possible. The  kb deadlifts are with TWO kettlebells, place them down outside of your feet (safety.) Target 6 minutes (cap is 8 minutes.)

Post Weight + Time to Comments. Compare Scores HERE.