Tuesday 08.15.23

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

Warm Up (Min 0-12)

2 Rounds
15 Calorie Row
15 Superman
15 KB Sumo Deadlift

Get Fit (Min 22-30)

Deadlift 225/155
Handstand Push Ups
*10 Min Cap

Benchmarks can present a dilemma, do you go for the RX even though it might be a slower sloppy mess? Or do you scale/modify and try to crush it? My usual answer is to modify and try to hammer it, setting yourself up for improving the next time by needing less modifications. However, if you think you can finish under the cap it might be a good day to bring a little extra effort and focus into this piece today…

Wellness WOD

DB Deadlifts (any weight)
Push Ups (hands on DBs)

Get Powerful (Min 42-52)

Every 2:00 for 10:00
200m Sprint
10 Russian KB Swings (heavy/UB)

Both movements in same 2:00 window. Should be done by :90 at the latest each round.

Competitor Extra

Every 3:00 for 15:00
50′ Sled Push (Heavy, UB)
10 Bench Press

If you don’t have a sled to push, make it a :20-:30 Echo/AAB Sprint instead. Bench weight should be a challenge but UB for at least the first two sets.