Aerobic Capacity WOD #15

These aerobic capacity workouts will be specifically designed to develop your aerobic metabolism and energy systems. This in turn will contribute to shedding those extra unwanted calories (especially around the holidays) while also contributing to your longevity. 

These workouts will be light to moderate in intensity and will focus on lower skill level exercises making them perfect for any fitness level. These workouts will focus on quality of movement and will incorporate an emphasis on “perfect” repetitions. Finally, these workouts will be longer in duration and will highlight consistency in execution and pacing. 

We subsequently encourage everyone to feel free to bring a friend, family member, loved one or anyone you know might be interested in working out with you. These workouts will be open to everyone, member and non-member alike.

WOD #15:

Minute 0-10

60 Calorie Bike

60 DB Snatches (50#/35#)

Minute 10-20

60 Calorie Row

60 DB Squat Cleans

Minute 20-30


10 DB Thrusters

10 C2B Pull-ups

Minute 30-40


40 meter 2 Arm DB Carry

20 DB Step-ups (24”/20”)

WOD DATE AND TIME: Saturday 3/21 and/or Sunday 3/22 during Open Gym (7am – 11am).