NEWS

HALLOWEEN THROWDOWN:

    • TOMORROW SAT 10/26: The throwdown is from 8:30a-10a, and the social is immediately following at 10a
    • There will be NO CLASSES Saturday morning

WOD

METCON

STRENGTH
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk

FOR REPS
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters

Weight: 95/65

MASTERS

STRENGTH
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk

FOR REPS
15 Front Squats
30 Knee Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bars
15 Thrusters

Weight: 65/45

MOVE

STRENGTH
Clean Complex
1 Deadlift
1 Power Clean
1 Hang Clean
1 Jerk

FOR REPS
10 Front Squats
20 V-Ups
10 Thrusters
Rest 1 Minute
10 Front Squats
20 Ring Rows
10 Thrusters
Rest 1 Minute
10 Front Squats
10 Banded Pull Ups
10 Thrusters

Weight: 45/35

WOD GUIDANCE & GOALS
For the complex, you have ten minutes to attempt to build to a heavy weight. Start at a 7/10 effort, and ideally build from there, as long as your form/technique look good.

Then for the chipper, try to do the front squats and thrusters unbroken as long as possible, taking around :02-:03 per rep. If you are proficient at toes to bar, do 12/10/8 sets. If toes to bar are an ok movement for you, try sets of 6-10. And if they’re not your jam, chip away at fast singles! After the first three movements, take a one minute rest before starting the next chipper which subs out toes to bar for chest to bars. For the chest to bars, if you’re proficient do sets of 6 with shorter breaks. If they’re not your jam, do fast singles. And for the third chipper, sub out chest to bars for bar muscle ups!! Attack your bar muscle ups in sets of 3 or singles.

Post Weight + Reps to Comments. Compare Scores HERE.