NEWS

  • TODAY 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib

WOD

“Possible”

METCON

5 Rounds
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Ring Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Box Jumps, 24/20
3 Strict Pull Ups
REST 1 MIN
100 Double Unders

MASTERS

5 Rounds
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Knee Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Jumping Ring Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Step Ups, 24/20
3 Banded Strict Pull Ups
REST 1 MIN
30 Attempts

MOVE

5 Rounds
12 Step Ups, 24/20
6 Shuttle Runs (down + back =1)
REST 1 MIN
4 Rounds
12 Ball Slams, 30/20
12 Knee Push Ups
REST 1 MIN
3 Rounds
8 Ring Rows
8 Bench Dips
32 Sit Ups
REST 1 MIN
2 Rounds
9 Step Ups, 20″
6 Bicep Curls
REST 1 MIN
200 Single Unders

WOD GUIDANCE & GOALS
This is going to be AWESOME!! The first couplet, do quick step ups (12 total) then run six 50′ shuttles. Down and back on the shuttle is 1 rep. Target sub 8 minutes. When you complete the couplet, rest 1 minute. The second couplet is with the heavy slam balls that do not bounce. Twelve slams will take just under :60, and break push ups into smaller sets so your arms don’t burn out. Target sub 6 minutes. Again rest 1 minute between every workout. The third workout complete in around 6 minutes, the fourth in three minutes, and the last in two minutes. Target 30 minutes and record your TOTAL TIME!

Courtesy of Ibex

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