NEWS

INDOOR/OUTDOOR SCHEDULE

  • Mon – Indoor
  • Tue – Outdoor
  • Wed – Outdoor
  • Thu – Indoor
  • Fri – Indoor
  • Sat + Sun – Outdoor

WOD

“Kid Cuisine”

METCON

25-20-15-10
Calorie Bike
Handstand Push Up
Double Under

MASTERS

25-20-15-10
Calorie Bike
Abmat Handstand Push Up
12-9-6-3
Attempts

MOVE

20-15-10-5
Calorie Bike
Dumbbell Press
40-35-30-25
Single Under

WOD GUIDANCE & GOALS
Bike at 55-60 rpms, completing your designated calories in 2-3 minutes for the first and second intervals. For the last two rounds target 1-2 minutes per interval. The handstand push ups are kipping to the floor, or strict to abmats. Do smaller sets with quick breaks or one big set then chip away. Try for big sets of double unders. Target 12 minutes.

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HOME WOD

16-12-8-4
Flights of Stairs
25-20-15-10
Push Ups
Jumping Jacks

ENDURANCE

30 minutes at 2/3rd your max heart rate