Friday 08.18.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

200m Run
– then –
2 Rounds:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 OHS (empty bar)

Get Fit (Min 20-30)

8 RFT:
8 OHS 95/65
8 Toes to Bar
Goal Time – <10 min
*12 Min Cap

ATHLETE NOTES:
The basic idea is to stay UB on your OHS throughout, and hold on for TTB until you can’t. Break before reaching failure but try to get deep into the workout before doing so if possible. Use your many transitions between the bar and the rig wisely.

Wellness WOD

8 RFT:
8 Goblet Squats
8 Alternating S-Leg V-Ups

Get Strong (Min 40-55)

Back Squat
Every 3:00 for 15:00
5 Reps

ATHLETE NOTES:
This is a true 5×5 today. Many of you know – a 5×5 is likely the hardest Back Squat session there is. Start your first set at a working weight then build as your legs allow.

Competitor Extra

Open WOD 17.1/21.2
10-20-30-40-50
DB Snatch 50/35
15 Burpee Box Jump Overs 24/20″
*20 Min Cap

ATHLETE NOTES:
Try to use the same standards as the Open
(line burpees) or at least be perpendicular to see where you stack up compared to a couple years ago.