NEWS

  • Yoga at Hometown Sweat: TOMORROW Friday 9/13, Hometown Sweat is hosting a Hot Yoga (Vinyasa) class for Daybreak members! The class is at 10:45am, please rsvp on the whiteboard at Daybreak by Thu 9/12. Bring a yoga mat, towel and water bottle. We hope you can make it!

WOD

METCON

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

MASTERS

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

MOVE

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
25-20-15-10-5
Squats
Sit Ups

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7-8/10 effort for the working sets of two reps. Each rep, take two seconds on the descent, hold for two seconds at the bottom, then quickly stand up for a one second pause at the top. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.

For the metcon, move at a moderate pace through the lunges and sit ups. The first two rounds will take about 2:00-2:30, the middle rounds about :90-2:00, and the last two rounds will take :60-:90. Target 8 minutes.

Post Weight + Time to Comments. Compare Scores HERE