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

“Followed By”

METCON

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

Weight: 225/155

MASTERS

AMRAP 20
11/8 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute

Weight: 185/135

MOVE

AMRAP 20
9/6 Calorie Bike
12 V-Ups
12 Deadlifts
Rest 1 Minute

Weight: 135/95

WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 5+ Rounds

Post Rounds to Comments. Compare Scores HERE.