NEWS

  • St.Patty’s Day: This Thursday 3/17 is St.Patty’s Day wear your festive workout gear or green, orange and/or white!
  • Snatch Clinic: This Saturday 3/19 at 10am, work on dialing in your mechanics on the snatch. Sign up on Triib starting Thu 3/17. Space is limited

WOD

“Sweetest Pie”

METCON

30-20-10
Hang Power Clean
Bar Facing Burpees
Push Press

Weight: 115/75

MASTERS

30-20-10
Hang Power Clean
Bar Facing Burpees
Push Press

Weight: 95/65

MOVE

20-10-5
Hang Power Clean
Burpees
Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the hang cleans and push press that you can quickly cycle for 10-15 reps, before having to break a set. For the set of 30 reps, break into sets of 15/10/5, the set of 20 reps into 12/8 and unbroken on the set of 10 reps. Move at a steady pace on the burpees for the first two rounds, then push your pace for the set of 10 reps. Target 12 minutes.

Courtesy of StreetParking

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HOME WOD

30-20-10
Jumping Jacks
Burpees
Tuck Ups

ENDURANCE

Rest