NEWS

  • TEENS CLASS
    • NO CLASSES  – The week of 8/26
    • REGULAR SCHEDULE – Mondays and Wednesdays from 4:30p-5:15p starting Wednesday 9/4

WOD

“Accepted”

METCON

30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row

Weight: 115/75

MASTERS

30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row

Weight: 95/65

MOVE

25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row

Weight: 65/45

WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00).  You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.

Post Intervals to Comments. Compare Scores HERE.