NEWS
- Summer Spirit Fridays
- Friday 6/30 Spirit is Red, White and Blue!
- Schedule Change: Fourth of July Week
- Monday 7/3: ONE Class at 8:30a
- Tuesday 7/4: CLOSED
- Wednesday 7/5: ONE Class at 8:30a
- Thursday- Sunday: Regular Schedule
WOD
“Kaboom”
AMRAP 8
48 Double Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks
Weight: 135/95
AMRAP 8
16 Attempts
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks
Weight: 115/75
AMRAP 8
70 Single Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Burpees
8 Jerks
Weight: 75/55
WOD GUIDANCE & GOALS
Ya better work! Crank out double unders (or your modification) in sixty seconds or less. Aim for all eight jerks unbroken for at least the first two rounds, then you may have to break them into five and three reps. Target 4-5 rounds. Rest one minute before starting the second AMRAP, in which you’ll ditch the rope for burpees lateral over the bar and keep the jerks. For the second AMRAP, since it’s a push to a push, your triceps are going to be on fire! Break the jerks from the start into five and three reps, and target 6-7 rounds.
Post Rounds to Comments.
5+1MCx & 4+5MCx
lots of burpee naps in that second amrap
burpee naps are my favorite
5+38 / 4+3 MCx
5 + 50 / 4 + 10 mcx
4+15 / 4+8 MCx
“Kaboom” is exactly how my heart felt during this WOD. Just absolutely smoked from yesterday and today mashed me. Zero gas whatsoever for second 8 minute AMRAP.
4+6 MCx / 3+2 (115)
5+ 19 MVx / 3 +13 (med ball smash)
4+ rounds SUSUDUDU practice, 75# jerks
4 rounds lateral burpees; 75# jerks
5+22/5+9 @ 85#
6 / 5+8 75#
4+10 /4+5 75#
seeing other people taking burpee naps created a solid permission structure for my own
4+8? 24 DUs / 4+1 55#