Tuesday 02.07.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

GET FIT (Min 26-50)

“Fight Gone Bad – For Time”
3 Rounds:
25 Wallballs 20/14
25 Sumo DLHP 75/55
25 Box Jumps 20″
25 Push Press 75/55
25/20 Calorie Row
– 1:00 Rest –
*24 Min Cap
ATHLETES NOTE:
In traditional FGB you can play to your strengths to maximize your score. Today, you have to perform reps equally, but certainly don’t NEED to spend a minute on each movement. Break up movements into 2-3 fast sets early as needed to avoid burning out near the end of each round. For newer athletes, scale the workout back to 20s instead of the 25s.

(WELLNESS WOD)

3 Rounds:
20 Air Squats
20 KB Sumo DLHP 53/35
20 Box Jumps 20/16″
20 Empty Bar Sh to OH
20/15 Calorie Row
– 1:00 Rest –

COMPETITORS EXTRA

For Time:
10 Toes to Bar
2 Rope Climbs
200m Row
20 Toes to Bar
4 Rope Climbs
400m Row
30 Toes to Bar
6 Rope Climbs
600m Row
*12 Min Cap