Friday 10.20.23

Class Times:
5:30am
11:30am
3:30 & 4:30pm (5:30pm canceled)

Warm Up (Min 0-12)

200m Run
– then –
3 Rounds of “Cindy”

Get Strong (Min 20-35)

Front Squat
3 Rounds
:30 on 1:00 off
Max Reps @ 95/65, 135/95, 185/125
Then
In 10:00 Establish a Heavy Single

ATHLETE NOTES:
The :30 window should only be one set each time. The “RX weights” are just suggestions and you can pick any that will work for this format.

Get Fit (Min 45-55)

For Time
5 Front Squats (@ 70% of the Single)
5 Muscle Ups
10 Front Squats
10 Muscle Ups
15 Front Squats
15 Muscle Ups
12 Min Cap

ATHLETE NOTES:
Barbell comes from the floor. Muscle Ups should be on Rings, but bar will work as a good substitute as well! This should be “fast” so if the rep scheme needs to be modified – that’s fine!

WELLNESS WOD

AMRAP 12
12 Goblet Squats 35/26
8 Kipping Pull Ups

Competitor Extra

EMOM Until Failure
Min 1 – 4 Calorie Bike
Min 2 – 4 Wall Balls 30/20
Min 3 – 4 GHD Sit Ups
6/6/6, 8/8/8, 10/10/10, etc..

ATHLETE NOTES:
We are starting at 4s then increasing by 2 each round. It’s easy for a while, then gets really hard really fast. If anyone makes it beyond the 24 minute mark that would be very impressive. At minimum you should be making it through the 10s, modify as needed to make that happen.