Tuesday 03.14.23

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

WHITEBOARD/WARM UP (Min 0-12)

Steady through:
15 Cal Bike
12 Clean High Pulls
30′ HS Walk
10 Muscle Clean
10 Burpees
8 Hang Clean from mid shin

GET POWERFUL (Min 20-30)

Power Clean (T&G)
Every 2:00 for 10:00
5-4-4-3-3
ATHLETES NOTE:
The Power Cleans today can be a mix of technique work and moving heavy enough weight to prime yourself for the workout to follow. Don’t stress about high percentages or PR attempts.

GET FIT (Min 38-56)

AMRAP 18:
Climb the Ladder
10 Calorie Row (or 100m Run)
25′ DB Front Rack Lunge 50/35s
30 Double Unders
Increasing each rd as below:
20 cals/50′ Lunge/60 Dubs
30/75’/90
40/100’/120
50/125’/150
*Stationary Lunge conversion – 8 steps per 25ft

(WELLNESS WOD)

AMRAP 18:
20/16 Calories on Machine of Choice
20 Alternating Lunges (bodyweight)
40 Jump Rope Single Unders

COMPETITORS EXTRA

“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch 135/95
*8 Min Cap