NEWS

  • TODAY: Regular Schedule
  • TOMORROW: 5:30a, 6:30a, 8:30a, 9:30a, NO TEENS, 5:3op

WOD

“LeanCuisine”

METCON

5 Rounds
10 Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg V-Ups

Weight: 50/35

MASTERS

5 Rounds
10 Band Strict Pull Ups
20 DB Step Ups, 20″
30 1-Leg Tuck Ups

Weight: 35/20

MOVE

5 Rounds
10 Ring Rows
15 DB Step Ups, 20″
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Chip away at your pull ups/ring rows in sets of 2-3 or sets of 5. The pull ups are the workout and will slow you down at some point. The smaller the set, the shorter the break, and less of a chance to fail a rep. The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save your grip. The 1-leg v-ups, are alternating and 15 per side. These get spicy on your hip flexors and you may need to break them up into sets of 10 rep. Target 15 minutes.

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HOME WOD

5 Rounds
10 Push Ups
20 Step Ups
30 1-Leg V-Ups

ENDURANCE

Rest