Friday 05.05.23

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

Warm Up (Min 0-12)

2:00 on machine of choice
– then –
2 Rounds:
10 Jumping Air Squats
10 Hang Squat Cleans (empty bar)
10 Shoulder Press (empty bar)

Get Fit (Min 18-36)

2 Rounds:
100 Double Unders
20 S-DB Push Press 50/35
10 Front Squats 185/125

– Rest 2:00 –

4 Rounds:
50 Double Unders
10 S-DB Push Press 50/35
5 Front Squats 185/125
* 20 Min Cap *

ATHLETE NOTE:
On the workout, athletes can switch arms on the Push Press any time. The Front Squat bar should come from the ground. This means athletes need to be able to clean the first rep, and should be able to complete all sets in two efforts or less.

(Wellness WOD)

6 Rounds:
60 Single Unders
10 S-DB Push Press 35/20
10 Goblet Squats 35/20

Get Strong (Min 44-56)

Back Squat
In 12:00 Establish a Heavy Triple

ATHLETES NOTE:
After the workout your squat will be good to go for the Back Squats. Hit 5-6 heavy-ish sets in the 12 minutes. This workout might set some of you up for a new 3RM today…

Competitors Extra

For Time:
2000m Bike Erg (OR Assault Bike equivalent)
30 Air Squats
10 Ring Dips*
60 Air Squats
20 Ring Dips*
90 Air Squats
30 Ring Dips*
– 15 Min Cap –
*Ring Dips must be performed at the top of a Muscle Up