NEWS

  • Schedule Change for Fri 9/20: There will be no 9:30am TOMORROW Friday 9/20

WOD

METCON

STRENGTH
Push Press
5×3, across
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″
Weight: 115/75

MASTERS

STRENGTH
Push Press
5×3, across
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Step Overs, 20″
Weight: 75/55

MOVE

STRENGTH
Push Press
5×3, across
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Step Ups, 20″
Weight: 55/35

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 8.5/10 effort which you’ll hold across for all five sets. The last time we did push press, you ended with a set of two reps at 9/10 effort. Today, target a weight that’s SLIGHTLY lighter than your final weight, and hold it across.

Then we’ll finish up with a little couplet that’ll get your legs and lungs fired up! Choose a LIGHT weight that you can cycle through ten reps fairly easily, then follow up with ten box jump or step overs. Keep the hang squat cleans unbroken and the box jump overs consistent. Try to speed up rounds five through one. Target sub 10 minutes.

Post Weight + Rounds to Comments. Compare Scores HERE.