Monday 10.23.23

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

Warm Up (Min 0-12)

3 Rounds:
100m Run (increasing intensity across rounds)
10 Lateral Squats
10 Barbell Good Mornings

Bring-a-Friend WOD & Individual Get Fit (Min 20-45)

With a Partner
200m Run
12 Deadlift (Athlete’s choice)
12 Air Squats

– Individual Version –
Every 5:00 for 25:00
400m Run
12 Deadlift 225/155
12 Alternating Pistols

ATHLETE NOTES:
Real effort should be applied to each Run. The Deadlifts should be completed in 2 sets or less, as these are setting you up for your heavy singles to follow. The single leg work can be done with any appropriate modification (counterbalance, horizontal band, box assist, foot wrapped around calf, etc..). Every athlete should have a minute to rest or more each round.

WELLNESS WOD

Every 5:00 for 25:00
400m Run
12 KB Sumo Deadlift 70/53
12 Air Squats

Get Strong (Min 47-55)

Deadlift
EMOM 8
1 Rep

ATHLETE NOTES:
Athletes have about 2 minutes to rest following the time cap on the metcon before starting their first single. Weight should build gradually across each rep, with the last 2-3 being a good challenge. Each rep should be lowered back to the ground with control.

Competitor Extra

For Time:
10 Wall Walks
50 Toes to Bar
10 Wall Walks
*11 Min Cap

ATHLETE NOTES:
General strategy would be something like: Smoother controlled WW reps to start. Chunks of TTBs with breaks long before major fatigue or failure sets in. Then the last 10 WW can be high speed or survival mode depending on what’s left in the tank.