NEWS

  • Summer Spirit Friday 7/14: Color Blocking!! Wear two different shades of the same color

WOD

“Have a Little”

METCON

4 Rounds
400 Meter Run
30 KB Swings
15 Toes to Bar
Weight: 53/35

MASTERS

4 Rounds
400 Meter Run
30 KB Swings
15 Knee Ups
Weight: 35/26

MOVE

4 Rounds
300 Meter Run
20 KB Swings
15 Leg Lifts
Weight: 26/18

WOD GUIDANCE & GOALS
Today’s workout will feel like “Helen” which is 3 rounds of 400 meter run, 21 kb swings and 12 pull ups. It’s cardio heavy, light weight, and shor enough that you gotta hold on! Target around two minutes for the 400s. The last ten meters, start slowing down so you can start swinging the kettlebell as soon as you get your hands on it. Try to do the swings unbroken for at least the first two rounds, then do 15 and 15 the last two rounds to save your grip. The swings will take :60-:75. Do toes to bar in sets of 10 and 5, or 6, 5 and 4. Spend no more than :60 on the toes to bar. Target 17 minutes.

Post Time to Comments.