Thursday 05.25.23

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

Warm Up (Min 0-12)

2 Rounds:
15 Calorie Row
200m Run
20 Lunges in Place

Get Fit (Min 16-41)

10 Calorie Row (or Ski)
10 DB or KB Box Step Ups 53/35 24/20″
100m S-DB or KB Farmers Carry
20/20/100m, 30/30/100m, etc…

Between hanging on to the Rower handle and the DB/KB your grip will be taxed by the middle of this piece. You’ll want to find a way to hold the DB/KB during the step ups that doesn’t require both hands. Switching back and forth during the step ups and farmers carry will keep you moving! For scoring – the 100m Farmers Carry counts as 1 rep.

(Wellness WOD)

20 Calorie Row, Ski, or Bike
20 Medball Box Step Ups 20/14 24/20″
100m Medball Carry

Quality Time (Min 47-56)

Every 3:00 for 9:00
1 Max Set of DB Bench Press
(should be 10-25 reps each set)

Watch out for the elbows flaring out too much. Think in terms of a Push Up position with the elbows in and the DBs in a “neutral position” (DBs the long way in line with the body, or 45 degrees at the most)

Competitor Extra

Every :90 for 15:00
10 Push Ups
5 Strict Ring Pull Ups w/ :02 hold at top
All in a weight vest
**Focus on perfect reps and full range of motion for the Push Ups and Ring Pull Ups