Tuesday, Sept. 23, 2014

>> wow. just wow.

Your PRs this last cycle were pretty shocking. Not that we didn’t think you could do it. But because so many of you — from all ages and skill levels — were upping your game. While most people were cruising this summer, you were putting in work. We can’t wait to see what’s in store with your new strength cycle. Everyone has been hitting it hard since school started. Get in the gym and start to surprise yourself! Way to work, Upcountry!

092314 WOD

A. 5:00 time cap

150 double-unders / 200 single-unders

EMOM: 3 v-ups

B. Power clean

Take 15 minutes to build to a heavy power clean for the day.

Once you fail, drop by 15%, then build back up. Once you fail again, you’re done.

C. EMOM 18:00

Minute 1: Row 150-meters

Minute 2: 15 Russian kettlebell swings (53/35)

Minute 3: 10 burpees

Coaches will count classes off in threes so heats can stagger on rower. Movements may be completed in any sequence, so long as 6 rounds of each exercise are completed.

>> On-Ramp

Minute 1: Run 100 meters

Minute 2: 10 Russian kettlebells AHAP

Minute 3: 5 burpees or 10 modified burpees