NEWS

  • Mon 11/11 Veteran’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

METCON

STRENGTH
Hang Power Clean
EMOM 10
4 Reps, building
FOR TIME
10 Rounds
2 Strict Pull Ups
4 DB Lunges
:08 Handstand Hold
Weight: 50/35

MASTERS

STRENGTH
Hang Power Clean
EMOM 10
4 Reps, building
FOR TIME
10 Rounds
2 Jumping Pull Ups
4 DB Lunges
:08 Handstand Hold
Weight: 35/20

MOVE

STRENGTH
Hang Power Clean
EMOM 10
4 Reps, building
FOR TIME
10 Rounds
4 Ring Rows
4 DB Lunges
:08 Plank Hold
Weight: 25/15

WOD GUIDANCE & GOALS
Heavy/Technique Day! Coaches will break down the hang power clean, focusing on an explosive opening of your hips and legs BEFORE pulling with your arms. Start the first set of four reps at a 7/10 effort, and make small jumps every set as long as your technique looks good! Record your heaviest successful lift.

Then, complete two strict pull ups, four lunges (total) with TWO dumbbells, and an eight second handstand hold. You can kick up to the handstand, climb your feet up (like a wall walk), or do a plank. Record your time for the ten rounds. Target 7 minutes.

Post Weight + Time to Comments. Compare Scores HERE.