NEWS

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

WOD

“Only Trying to Help”

METCON

AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps

Weight: 53/35
Height: 24″

MASTERS

AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps

Weight: 35/20
Height: 20″

MOVE

AMRAP 18
15 DB Shoulder to Overhead
12 Burpees
9 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
What pace can you maintain for 12-15 minutes then speed up for the remaining few minutes? Hit that pace! Choose a weight for the dumbbells that you can cycle for 9-12 reps before taking a break. Shoulder to overhead means you can do a press (that’ll feel super heavy), push press (faster turn over but arms will eventually burn out), or a push jerk (best bang for your buck!) Move at a consistent pace for the burpees (:60-75) and maintain that same pace on the box jumps (:45). Target 4 Rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 18
18 Sit Ups
15 Burpees
12 Box Jumps

OLYMPIC LIFTING

Warm Up
5 Burgener’s with PVC and Barbell

Lifts
1 Snatch Pull + 1 Snatch
1 at 70%, 75%
5 ar 80%

1 Clean + 1 Push Jerk + 1 Split Jerk
3 at 70%, 75%
3 ar 80%

Back Squat
1 to parallel + 1 pause at parallel + back squat
3 at 70%
3×3 at 75%

Midline
3×15 Weighted Sit Ups