NEWS

  • MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!

WOD

METCON

STRENGTH
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
*building
FOR TIME
7 Rounds
3 Clean + Jerks
50 Double Unders
Weight: 185/135

MASTERS

STRENGTH
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
*building
FOR TIME
7 Rounds
3 Clean + Jerks
15 Attempts
Weight: 155/105

MOVE

STRENGTH
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
*building
FOR TIME
7 Rounds
3 Clean + Jerks
60 Single Unders
Weight: 115/75

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang squat clean and the push jerk. Focus on the PULL UNDER for the hang squat clean, and the LOCKOUT on the jerk. You’ll then take seven attempts at building to a heavy complex, only adding weight if your mechanics are spot on.

Then, for the metcon, choose a weight that you have to break into SINGLE REPS, taking a brief pause between each rep. Then to kick up your cardio EVEN MORE, rock out 50 dubs in around :60. Target 15 minutes

Post Weight + Time to Comments. Compare Scores HERE.