Tuesday 09.26.23

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

Warm Up (Min 0-12)

2 Rounds:
100m Run
21 Air Squats
– then –
Shoulder to Overhead skill work(coach led)

Get Fit (Min 20-38)

4 Rounds:
200m Run
21 Wall Balls 20/14
15 Ab Mat Sit Ups
9 Shoulder to Overhead 155/105
– 1:00 Rest –
*18 Min Cap

The short rest is in there to make sure you can start off each Run without a slow shuffle. We want each round to feel very intentional, and potentially unbroken if you handle the transitions between movements appropriately.


4 Rounds:
200m Run
15 Wall Balls (any weight)
9 DB Shoulder to Overhead 50/35s (or less)
– 1:00 Rest –

Get Strong (Min 50-68)

Back Squat
Every 2:30 for 15:00
5 Reps

Use the first set of 5 as a tune up set so that you can hit a tough 5×5 to follow. The last rep or two of each set should always feel like a bit of a challenge. Adjust the weight as needed across each set.

Competitor Extra

“Regionals WOD 11.3”
Deadlift 315/205
Box Jumps 30/24
*8 Min Cap

Throwback to 2011 with this one! This should be short and fast, even with the heavier weights and taller prescribed box. If you’re not able to hold on to the bar for 10 reps fresh, you need to adjust the weight – at the pull will be gone and close to failure by the end otherwise. The best times rebounded the Box Jumps, but I don’t think that’s always smart or necessary. Approach this piece based on how much energy you feel like you have in the tank.