NEWS

  • APRIL VACATION SCHEDULE
    • MWF – No 9:30a Class
    • MWTH – No Teens Class

WOD

“Wasn’t a Fluke…kinda”

METCON

3 Rounds
15 Toes to Bar
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Toes to Bar
45 Power Cleans

Weight: 165/115

MASTERS

3 Rounds
15 Knee Ups
15 Power Cleans
Rest 1 Minute
1 Mile Run
Rest 1 Minute
45 Knee Ups
45 Power Cleans

Weight: 115/75

MOVE

3 Rounds
15 V-Ups
15 Power Cleans
Rest 1 Minute
800 Meter Run
Rest 1 Minute
45 V-Ups
45 Power Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
This is gonna be a LONG one! Do the toes to bar in sets of 6/5/4 or 10/5, and keep the kip swing. Choose a weight for the power cleans that you can do for sets of three to five reps throughout the workout, and keep breaks brief between sets. Record your time for the first triplet (target 9 minutes) then rest 1 minute before the mile run. Run the mile a little faster than your 5k pace, you still have a lot of work to do once you’re done. Record your mile time, and scale meters to stay under 10 minutes. For the final chipper, break toes to bar and cleans into sets of 5-10 with small pauses between sets to save your grip. Target 9 minutes. Record all three times, PLUS your total time.

Post Three Times + Total Time to Comments.