Monday 07.17.23

Class Times:
5:30am
11:30am
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 20-40)

5 Rounds:
10 HSPU
12 Pistols (or any single-leg variation)
14 Thrusters 75/55
– 2:00 Rest –
*20 Min Cap

ATHLETE NOTES:
Focus on the fundamentals of each movement to cruise through this piece. If you stay efficient you have a better chance of working through the volume as all three movements interfere with each other in same way. A thorough warm up of and some practice reps of each movement will help.

Wellness WOD

5 Rounds:
10 Push Ups
12 Reverse Lunges
14 DB Thrusters (light)
– 2:00 Rest –

Get Strong (Min 46-56)

Front Squat
Every 2:30 for 10:00
5 Reps

ATHLETE NOTES:
All 4 sets should be “working sets”. Just remember you’ve already done well over 100 squats before this point, so be reasonable with your first couple weight choices before making a couple decent jumps.

Competitor Extra

For Time:
500m Ski
25 V-Ups
400m/20, 300m/15, 200m/10, 100m/5
*12 Min Cap

ATHLETE NOTES:
Use the Quarterfinal standard for the V-Ups, hands touch feet and legs stay together! Stay in control on the Ski to help move you quickly through the V-Ups.