Tuesday 06.13.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

** Wodify SOP **

1. Reserve your spot in a posted class slot
2. ‘Sign-in’ once you get to the gym
3. Log your scores in the app and join in the community by ‘Liking’ other fellow Argonauts scores and posting encouraging comments!

Warm Up (Min 0-12)

3 Rounds:
10 Light KB Taters
10 S-Arm Ring Rows (5/arm)
100m Run

Get Fit (Min 22-36)

5 Rounds
6 CTB Pull Ups
4 T&G Squat Clean + 4 Front Squats 155/105
6 CTB Pull Ups
– 1:00 Rest –
14 Min Cap

These intervals can be VERY fast if you’re moving efficiently, which is the goal. So with that in mind, choose a weight you can hang on to for all 8 reps each round. Your pull up variation should be UB or no more than 2 quick sets every time. There is also plenty of time built in to warm up to your working weight in both the clean and FS. You should focus on moving super well while the bar is light to fire up those good habits for today.

(Wellness WOD)

5 Rounds
12 Horizontal Ring Rows
6 Double DB Hang Cleans
6 Double DB Front Squats
– 1:00 Rest –

Get Strong (Min 44-56)

Back Squat
Every 2:00 for 12:00
1 Set

After the workout, warm up a couple sets of lighter back squats before making your decision for your opening set of 6. After the 6, make “safe” weight increases based on feel as the rep scheme descends.

Competitors Extra

3x AMRAP 2 / 2:00 Rest
10 50′ Shuttles (25′ down and back)
Max GHD Sit Ups

You’re going to be left with a little under :60 by the time you get into the GHD. The focus here is cycling the reps fast! Much more quickly and explosively than you would in a longer metcon. Push that footpad far enough away that you need to reach and stretch. Use your midline and fire the quads to get the biggest contraction you can.