Friday 10.13.23

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

Warm Up (Min 0-12)

Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch

Get Fit (Min 20-35)

4x AMRAP 3 / 1:00 Rest
5 Clean and Jerk 185/125
5 Bar Facing Burpees
5 Strict HSPU

ATHLETE NOTES:
You’re going to pick up right where you leave off during each AMRAP, giving you one total score. The Clean and Jerks should be singles, but nowhere near failure. BFB should be steady and sHSPU can be 1-2 sets, but should not get to the point of singles.

WELLNESS WOD

AMRAP 12:
5 Double DB Clean and Jerk
5 Bar Facing Burpees
5 Push Ups on DBs

Get Powerful (Min 44-56)

Clean and Jerk
Every 2:00 for 12:00
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
Drop and reset between C&J reps
Complete the set within :30

ATHLETE NOTES:
The 2 min window is plenty of time for a complex like this. We want “working” weights across all 6 lifts. It shouldn’t be tough to increase the weight following the metcon and start there.

Competitor Extra

AMRAP 10:
800m Run
100m Sandbag Carry 150/100
Max Sandbag to Shoulder in remaining time

ATHLETE NOTES:
Looking for sub 4:00 on the 800m Run if possible. Carry the Sandbag any way you want to complete the 100m. Then chip away 1 reps at a time on the Sandbag to shoulder. Unless you’re a super strong athlete, nothing but singles on the bag makes any sense at that point.