NEWS

  • Thanksgiving Schedule HERE

WOD

METCON

WARM UP
3 Rounds
10 Calf Raise
10 Lunges
10 Single Leg RDL w/ Knee Raise
10 Pistols to Bench
10 DBugs
10 Single Leg Glute Bridge

FOR TIME
Run
3 x 600 Meters
Rest :90 between efforts
CASH OUT
Abs
10-9-8-7-6-5-4-3-2-1
Leg Lifts
Bicycle Crunch

WOD GUIDANCE & GOALS
Show Up! Yes, YOU, get your butt in here and complete this awesome workout with your buddies. Run the 600’s faster than your 1 mile PR pace. The first 300 meters should feel like a 7.5/10 effort, and the second 300 meters an 8-8.5/10 effort. The :90 rest will be just enough time to recover and MAINTAIN the same pace for the second and third rounds. Record your times.

Then let’s build that midline! Complete 10 leg lifts, then 10 bicycle crunches on one side, and then 10 on the other. This ab couplet is for quality NOT for time. Try to complete one set of reps without pausing (10 leg lifts, 10 crunches per side) before taking a rest.

Post Intervals to Comments.