NEWS

  • Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4

WOD

METCON

STRENGTH
Split Jerk
5×3, building
FOR TIME
30-20-10
DB Floor Press
Sit Up
50 Double Unders
Weight: 50/35

MASTERS

STRENGTH
Split Jerk
5×3, building
FOR TIME
30-20-10
DB Floor Press
Sit Up
15 Double Unders
Weight: 35/20

MOVE

STRENGTH
Split Jerk
5×3, building
FOR TIME
20-10-5
DB Floor Press
Sit Up
75 Double Unders
Weight: 25/15

WOD GUIDANCE & GOALS
TECHNIQUE day! Coaches will take you through a progression to perfect the split jerk. You’ll then IDEALLY build every set of three reps, starting at 7/10 effort and ending around 8.5/10 effort. If your technique isn’t dialed in, use less weight and dial it in!

THEN, with two dumbbells complete floor presses in sets of at least 10 reps. Then move right into one fast set of sit ups. At the end of every round do 50 dubs in under :60. Target 6-8 minutes.

Post Weight + Time to Comments. Compare Scores HERE and HERE