Friday 10.28.22

Programming Announcement – We purchased a new programming track to follow, so if your legs are sore/burning… just stick with it. There is a method to the madness! Hope you guys are enjoying the format and the WOD’s.

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

WHITEBOARD/WARM UP

(Min 0-12)
2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG

(Min 18-28)
Front Rack Reverse Lunge
Every 2:00 for 10:00
10 Reps (5/leg)

GET FIT

(Min 38-54)
3 Rounds:
16 Front Rack DB Lunge Steps 50’s/35’s
16 Sit Ups
64 Double Unders
16 Sit Ups
16 Front Rack DB Lunge Steps
– 2:00 Rest –
*16 Min Cap

COMPETITORS EXTRA

5x AMRAP 3 / 1:00 Rest
500/450m Row
Max Distance HS Walk

*** ATHLETES NOTE ***
Take your time on the heavy lunges. Getting a mat out to bounce
your knee off on the floor is very counterproductive. Slow and
steady to the ground then drive hard off that front foot to stand in
one motion.