Tuesday 10.10.23

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

Warm Up (Min 0-12)

100m Run
15 Empty Bar Front Squats
100m Run
15 Strict Press
100m Run
15 Thrusters

Get Fit (Min 22-34)

3 Rounds
15 S-DB Box Step Overs 50/35 24/20″
5 Muscle Ups(Ring or Bar)
– 2:00 Rest –
3 Rounds
200m Run
10 Thrusters 135/95
*15 Min Cap

ATHLETE NOTES:
Everybody needs to be set up for success. We want each piece to be done in 5 minutes or less. DB Steps Overs should be UB and the Muscle Ups (or Pull Up variation) should be 2 sets or less. The Runs should be a competitive pace but not so fast that you can’t fight through the Thrusters UB each round. This is not easy to finish in under the cap, so again – make sure to set yourself up!

WELLNESS WOD

3 Rounds:
15 S-DB Box Step Overs 35/20 20″
5 Strict Pull Ups (any variation)
– 2:00 Rest –
3 Rounds
200m Run
10 DB Thrusters 35/20s

Get Powerful (Min 42-56)

Push Press
In 14:00 establish a 3RM

ATHLETE NOTES:
While you’re building early on, try to cycle the barbell by receiving the bar in the dip position and going straight back up. Your dip/drive needs to be perfect as the weight gets heavier. This should be the biggest point of performance.

Competitor’s Extra

“JT”
21-15-9
Handstand Push Up
Ring Dip
Push Ups

ATHLETE NOTES:
If you’re not confident will all three movements you can change the rep scheme. Otherwise you might reach failure before you escape the first round of 21s.