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

“Sweet Disposition”

METCON

2 Minute Plank
Then
21-18-15-12
Back Squats
Ring Rows
Then
2 Minute Plank
Weight: 135/95

MASTERS

2 Minute Plank
Then
21-18-15-12
Back Squats
Ring Rows
Then
2 Minute Plank
Weight: 115/75

MOVE

1 Minute Plank
Then
18-15-12-9
Back Squats
Ring Rows
Then
1 Minute Plank
Weight: 75/55

WOD GUIDANCE & GOALS
The buy in and cash out to today’s workout is a two minute plank! If you break during the two minutes, do not count your rest time toward your total plank time. Once the first plank is done, move through the couplet of back squats and ring rows. Choose a weight for the back squats you can safely get up and overhead to the back rack position. You should be able to go unbroken on the back squats, taking brief pauses with it on your back every third of the set. For the ring rows, you should have to break every set into thirds. Start with eyes under the rings, then move backwards if you’re not able to get your chest to the rings. Once you’ve completed the set of twelve back squats and ring rows, hold another two minute plank. Target 15 minutes.

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