NEWS

Monday – Outdoor
Tuesday – Outdoor
Wednesday – Indoor
Thursday – Indoor
Friday – Outdoor
Saturday – Outdoor

WOD

“Midnight Sky”

METCON

EMOM 30
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead

Barbell: 135/95

MASTERS

EMOM 30
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead

Barbell: 115/75

MOVE

EMOM 30
1-5: 4 Hang Power Clean
6-10: 6 Front Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead

Barbell: 75/55

WOD GUIDANCE & GOALS
Today is all about technique. Choose a weight you that is challenging but you can perform the movements perfectly. Arms should be locked in the catch position of the snatch, no press outs. Overhead and front squats should be below parallel. Cleans should be received in a partial front squat with elbows pointing to the sky, not stuck under the bar. You get the picture!

Post Weight to Comments.

HOME WOD

AMRAP 30
30 Lunges
30 Push Ups
30 Sit Ups
30 Squats
30 Burpees
30 Sit to Stands

ENDURANCE

1 mile easy
3 x 800m, moderate, 2 min rest
6 x 200m, fast, 1 min rest