Friday 02.10.23

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

Friday lifting session @ 5:30pm

Front squat form/technique work
– then –
Work up to a 1 Rep max

** Normal WOD still available if not interested in lifting session **

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
250m Row
15 Russian KBS
– w/ empty bar –
10 Raised Straight Leg Deadlift
10 Push Press

GET STRONG (Min 18-30)

Sumo Deadlift
In 12:00 Complete
5-5-5-5-5

GET FIT (Min 40-54)

For Time:
30/24 Calorie on Machine of Choice
1 Round of “DT” 155/105
30 Bar Facing Burpees
1 Round of “DT”
10 Wall Walks
1 Rounds of “DT”
*16 Min Cap
ATHLETES NOTE:
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to Overhead(S2OH)
You should choose whether your focus is barbell cycling, or you’re putting the emphasis on the other movements each round. You shouldn’t try to fly through both – each “focus” will require a different strategy. (holding on to the bar vs. breaking a bunch to stay fresh)

(WELLNESS WOD)

For Time:
30/24 Calorie on Machine of Choice
30 DB Sumo Deadlifts 35/20s
20 Burpees
20 DB Hang Cleans 35/20s
10 Wall Walks
10 DB Push Press 35/20s
*16 Min Cap

COMPETITORS EXTRA

For Time:
1600m Run
3:00 Rest
1200m Run
2:00 Rest
800m Run
1:00 Run
400m Run
*26 Min Cap