NEWS

  • SAT 2/5 Gymnastics Clinic: Interested in getting/improving pull ups, butterflies, toes to bar, muscle ups and handstands? Well this is the clinic for you! Join Dan Trainor at Daybreak, on Sat, February 5th for a two session course on all things gymnastics. Details HERE

WOD

“The Door Guy”

METCON

100 Double Unders
75 Step Ups
50 Overhead Squats
25 Strict Handstand Push Ups

Weight: 24/20
Weight: 115/75

MASTERS

30 Attempts
75 Step Ups
50 Overhead Squats
25 Abmat Handstand Push Ups

Height: 20″
Weight: 95/65

MOVE

200 Double Unders
60 Step Ups
40 Overhead Squats
20 DB Press

Height: 20″
Weight: 55/35

WOD GUIDANCE & GOALS
This is a spicy, quick workout from RPM! Relax on the double unders. Do big sets and with short breaks. The dubs should take no longer than 2-3 minutes to complete. The step ups will take about :60 per 25 reps. Move to a new corner or side of the box every set. The overhead squats should be on the lighter side and completed in sets of 10-15 reps. Then chip away at the handstand push ups in sets of 3-5. Target 15 minutes.

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HOME WOD

100 Jumping Jacks
75 Step Ups
50 Squats
25 Strict Handstand Push Ups

ENDURANCE

Tosh
3 Rounds
200-400-600
Meter Run
work:rest