NEWS

  • Labor Day Schedule: Monday 9/2: ONE Class at 8:30a
  • Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/4

WOD

METCON

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings

Weight: 70/53

MASTERS

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
200 Meter Run
12 Russian KB Swings

Weight: 53/35

MOVE

STRENGTH
Lunge
3×10, building

FOR ROUNDS
AMRAP 12
100 Meter Run
12 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the ten alternating lunges. For your initial set, the weight should start to slow you down at rep six. For the second set, ideally add weight, and your tempo should slow around rep four to five. And for the final set, your overall pace will be slower than the previous, and every lunge will feel like WORK! Record your heaviest successful set.

Then for pure metabolic conditioning, you get twelve minutes to run two-hundred meters (:60) and swing a heavy kettlebell, as many times as possible. Since this is an AMRAP, challenge yourself by running faster or the full distance, and using a heavier kettlebell. Target 8 rounds.

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