Friday 09.22.23

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

Warm Up (Min 0-12)

3 Rounds:
100m Jog
20 Mountain Climbers
10 Empty Bar Strict Press

Get Powerful (Min 18-33)

Every 2:30 for 15:00
10 V-Ups
1 Push Jerk + 1 Split Jerk
*Build weight across sets

ATHLETE NOTES:
The V-Up will force you to engage your core. Fire it up and keep those abs on during the dip/drive of the heavy reps to follow. Bar comes from the rack and the focus should be on quality footwork between both movements!

Get Fit (Min 41-55)

For Time:
750/650m Row
30 Push Press 135/95
20 S-Arm Devils Press 50/35
30 Push Jerks 135/95
750/650m Row
*14 Min Cap

ATHLETE NOTES:
The legs should be relatively fresh and ready to go on this piece, so USE THEM on the Push Press and Push Jerk. Save your shoulders from burning out quickly by being aggressive on that dip/drive. The Row can be a Ski or Bike if needed as well. Make sure you hold the standard on the difference between the Push Press and Push Jerks.

WELLNESS WOD

500m Row
25 Double DB Shoulder to OH
20 Burpees
25 Double DB Shoulder to OH
500m Row

Competitor Extra

For Time:
50′ Back Rack Walking Lunge 225/155
1:00 Rest
50′ Back Rack Walking Lunge 225/155
1:00 Rest
50′ Front Rack Walking Lunge 185/125
1:00 Rest
50′ Front Rack Walking Lunge 185/125
1:00 Rest
50′ Overhead Walking Lunge 155/105
1:00 Rest
50′ Overhead Walking Lunge 155/105
*16 Min Cap

ATHLETE NOTES:
If you have an Axle Bar, use it on this piece. Bar can come out of the rack or if you’re feeling very confident – from the floor each time.