Wednesday 09.14.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Warm-up and Skill Work

Skills & Drills
Stretch
Handstand Pushup work (10 mins):
– 3 x 10 (Proficient at HSPU’s and can do larger sets) OR smaller rep count w/ deficit (45#/25# plates)
– 6 x 5 (Can kip HSPU’s but not for big sets during a WOD – Work on form and efficiency with this # of reps)
– 10 x 3 (Novice at HSPU’s – Develop your form and kip with this small rep count)

Partner WOD

-Teams of 2-
6 Sets For Reps: (4 min On / 2 min Off) 34 min total
2 Sets of:
40/35/30 Cal Row/Bike
20 Power Clean + Jerk 135/95
Max Synchro Bar Facing Burpee

2 Sets of:
40/35/30 Cal Row/Bike
15 Power Clean + Jerk 155/105
Max Synchro Bar Facing Burpee

2 Sets of:
40/35/30 Cal Row/Bike
10 Power Clean + Jerk 185/125
Max Synchro Bar Facing Burpee

*Team Score = Total # of Burpees Completed across all 6 sets.