Monday 9.18.23

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

Warm Up

Min 0-12
3 Rounds
10 RDLs
10 Push Press
:20 HS Hold of 25′ HS Walk

Get Fit

Min 20-36
In 8:00 Complete
4 Rounds
10 Deadlift 135/95
10 Shoulder to OH 135/95 then
Max Wall Walks in remaining time
2:00 Rest
In 6:00 Complete
3 Rounds
10 Deadlift 135/95
10 Shoulder to OH 135/95 then
Max Wall Walks in remaining time
Complete three rounds of the couplet then hammer the Wall Walks in part two. Some of you will be able to finish the Barbell work in just a few minutes, which will provide plenty of time on the Wall Walks. Set yourself up for success, and not to get stuck!

WELLNESS WOD

In 8:00 Complete
4 Rounds
10 DB Sumo Deadlift 35/20s 10 DB Shoulder to OH 35/20s then
Max Wall Walks in remaining time
2:00 Rest
In 6:00 Complete
3 Rounds
10 DB Sumo Deadlift 35/20s 10 DB Shoulder to OH 35/20s then
Max Wall Walks in remaining time

Get Strong

Min 42-52 Deadlift
Every 2:00 for 10:00 5 Reps
All 5 sets should be “working sets”, but none of them have to be a 5RM by any means.

Competitor Extra

3 Rounds
3:00 on / 1:00 off
30/24 Calorie Bike Erg
Max Double DB Box Step Ups 24/20″ 50/35s
Should be close to half the time on the Bike, half the time on Step Ups. That of course can change based on how hard you want to push the bike… Score will be total step ups, so be smart about where you place your efforts.