NEWS

FRI WOD Recording: Here

WOD

“Happy Star-ish”

METCON

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters
Weight: 115/75, 135/95, 155/105, 175/115

MASTERS

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters

Weight: 75/55, 95/65, 115/75, 135/95

MOVE

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters

Weight: 55/35, 65/45, 75/55, 85/65

WOD GUIDANCE & GOALS
Every round, increase the run by 100m and the reps for burpees/thrusters by 2. ALSO, increase the weight of the thruster as the reps increase! The first set should be manageable and fast, the second set of thrusters should be unbroken but difficult reps 5-7, and the third and fourth sets you may have to break in the middle. Target 15 minutes.

Post Time to Comments.

HOME WOD

100-200-300-400
Meter Run
5-7-9-11
Burpee
15-21-27-33
Squats

ENDURANCE

Rest