Wednesday 05.10.23

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

Warm Up (Min 0-10)

2 Rounds:
12 KB RDLs
12 Russian KB Swings
12 Single Leg KB Deadlifts (6/leg)

Get Strong (Min 15-27)

Every 3:00 for 12:00
10 Deadlift
3 Tall Box Jumps
Both movements in the same window

ATHLETES NOTE:
The Deadlifts should be T&G w/ control throughout! Absolutely no bouncing the bar. Also a bit of tempo. This will allow for a lot of time under tension and won’t require a ton of weight to be challenging.

Partner WOD

AMRAP 22:
150m Run (to the pavement)
15 Box Jump Overs 24/20″
10 Power Cleans 135/95
Alternate movements with a partner (P1 – Run, P2 – BJO, P1 – PC, P2 – Run, etc..)

ATHLETES NOTE:
The Tall Box Jumps during the strength work is about being explosive and LANDING TALL, not necessarily jumping on a high box. During the workout the BJO should have a lower “squat” type landing focusing on cycle speed. Two very different styles!

Competitors Extra

For Time
27 Toes to Bar
27 HSPU
1:00 Rest 21/21/1:00, 15/15/1:00, 9/9
10 Min Cap