NEWS

  • Teens Class starts TODAY Wed 9/4 from 4:30-5:15pm

WOD

“Pump The Brakes”

METCON

50-40-30-20-10 DB Step Ups, 20″
25-20-15-10-5 Plank Pull Thru

Weight: 50/35

MASTERS

50-40-30-20-10 DB Step Ups, 20″
25-20-15-10-5 Plank Pull Thru

Weight: 35/20

MOVE

40-30-20-10 DB Step Ups, 20″
20-15-10-5 Plank Pull Thru

Weight: 25/15

WOD GUIDANCE & GOALS
Choose a dumbbell for the step ups that you can move continuously for twenty reps before having to break. Coaches will suggest you start at one corner of the box, and move to the next corner every ten reps. The first few rounds of step ups will take around 2-3 minutes, the middle rounds :90-2:00, and the last two rounds :30-:60. Use the same dumbbell for the plank pull thrus. The pull thru reps are total, NOT per side. Keep your hips facing the floor at all times, and reach for the dumbbell with the opposite hand to pull it across your body. Target 15 minutes.

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