Thursday 03.16.23

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

WHITEBOARD/WARM UP (Min 0-12)

3:00-5:00 Intentional Run/Bike or Row
– then –
25′ each movement
Knee Pulls (lift your knee, grab your shin with both hands and pull to your chest)
Quad Pulls (lift foot up behind you, grab your foot and pull toward you to stretch your quad)
Hamstring Stretch
High Kicks
Spiderman
Inchworm + Push Up

QUALITY TIME (Min 16-22)

Toes to Bar Efficiency (See athletes note)
Simple TTB progression:
1. Kip Swing
2. Bigger Kip w/ emphasis on torso high and behind the bar
3. Kip + knee tuck
4. Kip + knee tuck + kick bar.

GET FIT (Min 30-54)

Every 4:00 for 24:00
12 KB Swings 53/35
12 Toes to Bar
Max Distance Bike in remaining time
ATHLETES NOTE:
Focus on a hinge position instead of “squatting” when swinging the KB. Your shins should be mostly vertical as you send your hips back and let the torso/shoulders come forward.

(WELLNESS WOD)

AMRAP 24
12 KB Swings 35/26
12 Knees to Elbows (or Knee Tucks/Sit Up)
16/12 Calories on Machine of Choice

COMPETITORS EXTRA

Every 2:00 for 10:00
75′ S-DB OH Walking Lunge Steps 70/50