Monday 02.27.23

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

WHITEBOARD/WARM UP (Min 0-12)

3:00 Bike or Row
– then –
2 Rounds:
30′ HS Walk or :20 HS Hold
20 Empty Bar Strict Press
20 Hollow Rocks
10 Jumping Air Squats
20 Empty Bar Push Press

GET STRONG (Min 18-30)

Push Press
In 12:00 establish a Heavy Double
ATHLETES NOTE:
The biggest focus for today should be the dip/ drive into FULL hip extension before the press begins. Many athletes try to press early and then cannot move the weights they should.

GET FIT (Min 40-55)

9-7-5
Front Squat 205/145
Shoulder to OH 205/145
– Rest 2:00 –
21-15-9
Front Squat 115/75
Shoulder to OH 115/75
*15 Min Total Cap
ATHLETES NOTE:
During the metcon, the barbell comes from the floor. You should be able to grab a “handful” of reps every time you pick the bar up. If you think you’ll end up at singles or doubles at any point, it’s way too heavy. Choose a challenging weight you can hang on to.

(WELLNESS WOD)

For Time:
30-20-10
DB Front Squats 35/20s
DB Push Press 35/20s

COMPETITORS EXTRA

Every 4:00 for 12:00
400m Run
15 Strict HSPU
Max Wallballs 20/14