NEWS

  • Labor Day Schedule: Monday 9/4: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6

WOD

METCON

STRENGTH
Deadlift
6 x (2+2)
at 80%
FOR TIME
150 DB Step Ups, 20″
on the minute
5 Toes to Bar
Weight: 50/35

MASTERS

STRENGTH
Deadlift
6 x (2+2)
at 80%
FOR TIME
150 DB Step Ups, 20″
on the minute
5 Knee Ups
Weight: 35/20

MOVE

STRENGTH
Deadlift
6 x (2+2)
at 80%
FOR TIME
100 DB Step Ups, 20″
on the minute
5 V-Ups
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to an 8/10 effort for the 6 x (2+2) deadlifts. You’ll do 2 reps touch and go, drop the bar, and then immediately reset for another set of 2 reps. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.

THEN, complete 150 db step ups as fast as possible. At the top of every minute (yes, even at 3,2,1 GO!) do 5 consecutive toes to bar, or your scaling option. Target sub 10 minutes

Post Weight + Time to Comments. Compare Scores HERE.