Monday 06.05.23

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

Warm Up (Min 0-12)

3 Rounds:
12 Wallballs
8 Lateral Squats (4/side)
6 V-Ups

Get Fit (Min 18-33)

Every 3:00 for 15:00
20/16 Calorie Row
15 Toes to Bar
*Score is slowest Round

Hitting bigger consistent sets of TTB are a good way to build capacity, but if they start to break down, hitting 2-4 quick intentional sets also helps you complete some of the volume in a reasonable time.

(Wellness WOD)

5 Rounds:
20/16 Calorie Row, Bike, or Ski
15 Sit Ups or Knees to Elbows/Raises
*15 Min Cap

Get Strong (Min 42-56)

Front Squat
In 14:00 Complete
15 Reps @ 135/95
12 Reps @ 155/105
9 Reps @ 185/125
Find a Heavy Single in remaining time

You can unrack/rack the barbell during the 15-12-9 as much as you want, but you SHOULD be able to hit these set UB to use the suggested buy-in weights. Otherwise just choose three weights that will get your legs fired up prior to building to something heavy for the day.

Competitor Extra

Parallette HSPU
20-16-12-8-4 Pistols
*10 Min Cap
You can put an Ab Mat or other mat between the Parallettes to shrink the deficit and provide some support. If you are trying to go next level with this and do some strict reps, cut the HSPU rep scheme in half.