NEWS

NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun began Tuesday, Sept 7th. Details HERE,

    • BONUS POINTS FOR WEEK 1: On Sat 9/11, complete the PARTNER workout with your Recharge Buddy! Earn 3 additional points EACH!

WOD

“Cover Shot”

METCON

5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls

Weight: 155/105, 20/14

MASTERS

5 Rounds on the 5 Minute
15/12 Calorie Row
10 Front Squats
15/12 Calorie Row
20 Wall Balls

Weight: 115/75, 14/10

MOVE

5 Rounds on the 5 Minute
12/9 Calorie Row
10 Front Squats
12/9 Calorie Row
10 Wall Balls

Weight: 95/65, 10/6

WOD GUIDANCE & GOALS
On the minute work, means MOVE QUICKLY! Both rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6-4 reps. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.

Courtesy of PRVN

Post Intervals to Comments.

HOME WOD

5 Rounds on the 5 Minute
Run 200 Meters
10 Jumping Squats
Run 200 Meters
20 Lunges

ENDURANCE

Rest