Thursday 05.11.23

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

Warm Up (Min 0-12)

20 Calorie Bike/200m Run
15 Squat Jumps
10 Kipping Pull Ups

Get Fit (Min 18-36)

40-30-20-10
Row For Calories (or Bike/Ski)
Hang DB Snatch 50/35
Sit Ups
*18 Min Cap

ATHLETES NOTE:
If athletes feel like running instead of machines today they could go 400/300/200/100m. Sit Ups should be Abmat by default, but can be foot anchored or 1/2 the reps on a GHD for more advanced members.

You can switch hands any time on the DB Snatches, it’s usually beneficial to grab a big set on one arm then switch before you burn out. You’ll be able to keep the DB moving a long time, maybe unbroken!

(Wellness WOD)

40-25-10
Row For Calories (or Bike/Ski)
Hang DB Snatch 35/20
Sit Ups

Quality Time (Min 46-56)

Pendlay Row
In 10:00 Complete
5×10

Competitors Extra

2x AMRAP 2 / 1:00 Rest
200m Run
Max Legless Rope Climbs
– straight into –
2x AMRAP 2 / 1:00 Rest
200m Run
Max Standard Rope Climbs