NEWS

  • Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups
If you choose the second option (ALL 10 miles then the 150 burpee pull ups) please plan your run to end at Daybreak by 9a the latest, to have time to complete the burpee pull ups.
  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

METCON

STRENGTH
Deadlift
5×3, build
FOR TIME
20-16-12-8-4 Cal Row
5-4-3-2-1 Wall Walk

MASTERS

STRENGTH
Deadlift
5×3, build
FOR TIME
20-16-12-8-4 Cal Row
5-4-3-2-1 Mod Wall Walk

MOVE

STRENGTH
Deadlift
5×3, build
FOR TIME
15-12-9-6-3 Cal Row
30-24-18-12-6 Plank Taps

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 7.5-8/10 effort for the first set of three reps. Ideally build in weight every set that follows. Form/Mechanics takes priority over adding weight, so if it breaks down, stay at the same weight or even deload a bit to fix it. Take two minutes of rest between sets.

THEN, row the first and second round of calories in 2:00 or less. The third and fourth rounds in :60 or less and the last round in :30 or less. Scale the calories to meet the time domains. Do the first two rounds of wall walks in :60 or less, the second two in :30 or less and the last rep in :15 or less. These are complementary movements, which means there should be no transition time between the row and wall walks. Really get after it! Target 10 minutes.

Post Weight + Time to Comments. Compare Scores HERE.