Monday 07.24.23

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

Warm Up (Min 0-12)

3 Rounds
50 Double or Single Unders
20′ HS Walk or 2 Wall Walks
10 Sit Ups or V-Ups

Get Fit (Min 20-30)

Thrusters 95/65
Handstand Push Ups
*12 Min Cap

The focus today should be on the HSPU skill/ cycle rate. Athletes should be able to demonstrate full control on HS negative during warm ups to complete HSPU reps during the workout. As the shoulders get more fatigued, slow the pace down and rest as needed. There will be a large range of athletes finishing quickly vs. Athletes getting capped on the back half of the workout. Feel free to do Hand Release Push Ups in place of HSPU if needed.

Wellness WOD

DB Thrusters (any weight)
Hand Release Push Ups

Get Powerful (Min 39-54)

Back Squat
In 15:00 establish a Heavy Double

Open with one light set of 10 on the Back Squat just to establish the pattern and range of motion. From there, build to that double any way you prefer!

Competitor Extra

For Time:
50 DB Snatch 70/50
75/65 Calorie Bike
150 Double Unders
*10 Min Cap

This is an intentionally challenging time cap. You should stay steady on the Snatches to save some energy for the Bike Cals. If you slack there you simply won’t make it through in time.