NEWS

TUE WOD Recording: Here

WOD

“Sincerely, Me”

METCON

4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes

Weight: 50/35#
Height: 24/20″

MASTERS

4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes

Weight: 35/20#
Height: 20″

MOVE

4 Rounds of AMRAP 4
20 Dumbbell Lunges
15 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes

Weight: 20/10#
Height: 20″

WOD GUIDANCE & GOALS
With two dumbbells (one in each hand, held by your sides) lunge in place for 30 total reps. Take those same dumbbells and do 20 shoulder to overhead, breaking only once. Then hold both dumbbell by your sides again for 10 total step ups. In the remaining time, which will be about 1 minute, row as many calories as possible. You’ll have two minutes to rest between rounds so really push your pace on the rower! Target 15/12 calories per round for a total of 60/48 for the entire workout.

Post Calories to Comments.

HOME WOD

4 rounds AMRAP 4
30 Jumping Lunges
30 Step Ups
Max Run in Remaining Time
Rest 2 Min

ENDURANCE

3 rounds
800 easy, 400 moderate, 400 fast, 3 minute rest