Friday 09.08.23

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

Warm Up (Min 0-12)

3 Rounds
100m Run
10 PVC/Empty Bar OHS
3 Wall Walks

Get Fit (Min 19-35)

AMRAP 16
10 Lateral Bar Burpees
10 Overhead Squats 135/95
– 1:00 Rest –

ATHLETE NOTES:
These are intervals, and you’re going to cram as many of them as you can in the 14 minutes. OHS should be unbroken, but two sets is also acceptable. This workout works just as well with Front Squats if the OH position gives certain athletes too much of a challenge.

WELLNESS WOD

AMRAP 16
10 Burpees
10 Goblet Squats (any weight)
– 1:00 Rest –

Get Strong (Min 42-56)

Back Squat
14:00 to complete
10-10-5-5-3-3

ATHLETE NOTES:
The 10s should be about establishing the movement pattern and practicing good habits at moderate weights. The 5s can be a decent jump in weight and a chance to build. Both 3s should be a challenging weight.

Competitor Extra

10 Rounds
30 Heavy Double Unders
50′ Sandbag Carry 150/100
5 Sandbag Squats 150/100
*20 Min Cap

ATHLETE NOTES:
If you have a weighted rope or even just a beaded rope, use it in this piece. If not, go for 40 standard DU. The Sandbag weight is more of a suggestion than a rule. You should reluctantly be able to hit all 5 squat UB each round.