Monday 03.13.23

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

WHITEBOARD/WARM UP (Min 0-12)

2:00 Bike/Row
Stretch
3 Rounds:
50 Double or Single Unders
20′ HS Walk or 2 Wall Walks
10 GHD Sit Ups

GET POWERFUL (Min 18-30)

Push Press + Push Jerk + Split Jerk
Every :90 for 12:00
1+1+1
*Increasing weight across sets.
ATHLETES NOTE:
Focus on technique, the key is the hip drive!

GET FIT (Min 40-54
)

3 Rounds
200m Run
15 Thrusters
15/12 Calorie Bike or Row
15 Push Ups
Rx – 75/55
Rx+ – 95/65
*14 Min Cap

ATHLETES NOTE:
You can really push hard on this piece, the rep scheme is small enough on each movement that UB sets are not unreasonable. You can also maintain a reasonable pace on the machines/running and still have a bit of recovery in there.

(WELLNESS WOD)

3 Rounds
:
200m Run
15 DB Thrusters (any weight)
200m Run
15 Push Ups
*14 Min Cap

COMPETITORS EXTRA

AMRAP 2-2-2-3
10 Deadlift
Max Calorie Row
R1 – 185/135
R2 – 225/155
R3 – 275/185
R4 – 315/215
– Rest 2:00 between AMRAPs –