Tuesday 06.27.23

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

Warm Up (Min 0-12)

3 Rounds
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees

Get Fit (Min 18-38)

Every 4:00 for 20:00
500m/450m Row (or Ski)
15 Double DB Thrusters 50s/35s

You want to give yourself a chance to get over a minute of rest per round. You’ll want to be able to go UB on your Thrusters, so pick a pair of DBs that will keep you moving even deep into this piece.

(Wellness WOD)

Every 4:00 for 20:00
500m/450m Row or Ski
15 Double DB Thrusters (any weight)

Get Strong (Min 44-56)

Front Squat
In 12:00 establish a Heavy Single

Hit some decent lighter volume to open, just building that solid pattern and balance with the barbell. Then you can start to build as you see fit in terms of the rep scheme to get to your single. Just try to hit reasonable incremental jumps in weight and avoid the pitfall of going too heavy too fast.

Competitor Extra

3 Rounds For Time
10 50′ Shuttles (25′ down and back)
20 Chest to Bar
30 Pistols
– Rest 2:00 –
*13 Min Cap

Each interval should feel “sprinty” – and you’ll have to push to get in under the cap. Try to hang on to bigger sets of CTB. Pistols should be alternating.