NEWS

  • BONUS POINTS WEEK 5: 500 sit ups!
  • NUTRITION RECHARGE: You’re almost there Daybreakers, one more week! You should feel like you turned a corner, your energy should be high, workouts should feel great, you should be sleeping better, and feeling good in your clothes (if that’s your goal)
  • GYMNASTICS SPECIALTY SEMINAR: Is THIS Sat 2/5 with Dan Trainor. There are two sessions; one focusing on pull ups and toes to bar, the other focusing on muscle ups and handstands. Sign up for a session(s) via the link in our post.

WOD

“A Lesson”

METCON

2 Rounds
50/40 Calorie Bike
10 Wall Walks
20 Dumbbell Power Cleans
10 Wall Walks
50/40 Calorie Row

Weight: 50/35

MASTERS

2 Rounds
40/30 Calorie Bike
8 Wall Walks
20 Dumbbell Power Cleans
8 Wall Walks
40/30 Calorie Row

Weight: 35/20

MOVE

2 Rounds
30/20 Calorie Bike
6 Wall Walks
20 Dumbbell Power Cleans
6 Wall Walks
30/20 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
It’s a wall walk party! Ease into the workout with a moderately paced bike (4 minutes), then chip away at 10 wall walks, taking a :02 pause at the bottom of each rep to shake out your arms. Choose a weight for the dumbbell power cleans that you can cycle for 7-10 reps in a row before having to break. Attack the wall walks in the same manner, then do the first round row at a moderate pace (4 minutes). Target 24 minutes.

Inspired by Ibex

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HOME WOD

2 Rounds
800 Meter Run
10 Wall Walks
20 Glutei Bridge
10 Wall Walks
800 Meter Run

ENDURANCE

Rest