NEWS

  • TODAY: Regular Schedule
  • TOMORROW: Regular Schedule

WOD

“Time For Sleep”

METCON

6-5-4-3 Legless Rope Climb
40-30-20-10 Pistols
40-30-20-10 Dumbbell Snatch

Weight: 50/35

MASTERS

7-6-5-4 Rope Climb
40-30-20-10 Assisted Pistols
40-30-20-10 Dumbbell Snatch

Weight: 35/20

MOVE

12-10-8-6 Ring Row + Knee Up
40-30-20-10 Step Downs
40-30-20-10 Dumbbell Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
Like all gymnastics movements, do not go to failure on the legless rope climb. Take :05-:10 between climbs to ensure your grip/arms are ready for the next rep. Alternate legs and alternate arms to complete the pistols and dumbbell snatches. Pick a pace on both movements that allows you to complete at least half the reps of every set before taking a break. Target 15 minutes.

Courtesy of CF.com

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HOME WOD

40-30-20-10 Lunges
40-30-20-10 Sit Ups

ENDURANCE

10 x :60 hill run