NEWS
Schedule Change: Fourth of July Week
- TODAY 7/6 – ONE CLASS at 8:30a
- TOMORROW 7/7 – Regular Schedule
WOD
“Hymn for the Weekend”
AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run
Weight: 50/35, 225/155, 70/53
AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
200 Meter Run
Weight: 35/20, 165/115, 53/35
AMRAP 30
12 DB Lunges
12 Deadlifts
12 Russian KB Swings
100 Meter Run
Weight: 25/15, 115/75, 35/26
WOD GUIDANCE & GOALS
We’re getting sweaty on a saturday! Using two dumbbells (held in the suitcase position) complete twelve total lunges, and choose a weight you can do unbroken every round. The deadlifts are with a barbell, and should be unbroken for at least the first two or so rounds, then you may have to break them in to 8/4 or 6/6. The kb swings should be heavy, but not so heavy that you have to break a set of twelve. Then, use the two-hundred meter run as your recovery (yup, the run is the rest!) Target 10 rounds.
Post Rounds to Comments.
6+5 25, 115, 44
6+17
45# / 10 @ 225# / 15 cal bike
4+12 MCx
6+36
20/135/35