NEWS

  • TODAY: TWO CLASSES 8:15a + 9:15a ONLY!
  • TOMORROW: Regular Schedule

WOD

“Dry Shampoo”

METCON

STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%

FOR TIME
AMRAP 8
Max Presses
*every break do 50 double unders

Weight: 95/65

MASTERS

STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%

FOR TIME
AMRAP 8
Max Presses
*every break do 15 attempts

Weight: 75/55

MOVE

STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%

FOR TIME
AMRAP 8

Max Presses
*every break do 75 single unders
Weight: 55/35

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 70% of your 1 rep max or 7/10 effort for three sets of five reps, then build slightly to a slightly heavier weight for three sets of three. No sets or reps should be close to failure. For the metcon, choose a weight for the presses that is light and you can do 15-20 reps before having to break. When you break (every time you break) do fifty double unders. Record weight and reps.

Courtesy of CF.com

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