Tuesday 04.04.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
10 Calorie Assault Bike
8 Burpee Pull Ups

GET FIT (Min 20-34)

“Helen”
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups
*14 Min Cap

ATHLETES NOTE:
Helen is a classic Benchmark. Good time to re-test your fitness! You MUST run hard in this piece to do well, unlike in many other pieces where we try to recover on the runs for the in-gym work. We need to push then try to hold on to the KB and Pull Up Bar.

(WELLNESS WOD)

3 Rounds
400m Run (500m Row/Ski)
21 KB Swings 35/25
12 Pull Ups (any variation)
*14 Min Cap

GET POWERFUL (Min 42-50)

Squat Snatch
Every :30 for 8:00
1 Rep

ATHLETES NOTE:
The format today is about staying on the lighter side, picking a few different weights to work on, and becoming more consistent. Nobody should be thinking about anything too heavy.

COMPETITORS EXTRA

For Time:
150′ HS Walk
– 2:00 Rest –
45 Toes to Bar
– 2:00 Rest –
100′ HS Walk
– 1:00 Rest –
30 Toes to Bar
– 1:00 Rest –
50′ HS Walk
– :30 Rest –
15 Toes to Bar