NEWS

On Saturday, October 30th, grab a buddy and get ready to throwdown! We’ll be hosting two (accessible to all) partner workouts AND a best team costume contest! The workouts will get started at 9:00a, and the social will follow at 10:30a (BYOB and brunch potluck style). There will be one class at 7:00a for anyone who isn’t able to participate at 9:00a… and everyone is welcome to join us at the social! Sign up at the front desk (both partners names and potluck contribution) by Monday, October 24th. If you need a partner, just let Mel know!

WOD

“Together Again”

METCON

EMOM 20
1 – 15 Hang Power Cleans
2 – 20 Push ups
3 – 10 Chest to Bar Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 135/95, 50/35

MASTERS

EMOM 20
1 – 15 Hang Power Cleans
2 – 10 Push ups
3 – 10 Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 115/75, 35/20

MOVE

EMOM 20
1 – 15 Hang Power Cleans
2 – 20 Box Push ups
3 – 10 Banded Pull Ups
4 – 50′ Dumbbell Walking Lunge

Weight: 95/65, 25/15

WOD GUIDANCE & GOALS
The intended stimulus of an emom, is to complete the designated work as fast as possible, and have time to rest before the next interval. For today’s workout, choose a weight for the hang cleans that you can cycle for 15 reps unbroken, but you’re fighting for reps 10-15. For the push ups, do a big set then chip away at smaller sets to get them done in :20-:30. Do the chest to bars unbroken as long as possible (:10-:30). And for the dumbbell lunges (2 dumbbells held on the shoulders) lunge out 25 feet and immediately return without pausing. Record weights, reps, and any modifications.

Inspired by Deka

Post Weights/Reps/Mods to Comments.

HOME WOD

EMOM 20
1 – 20 Sit Ups
2 – 20 Push ups
3 – 100 Meter Run
4 – 50′ Walking Lunge

ENDURANCE

10x
10 Jumping Lunges
100 Meter Sprint
Rest :90