Tuesday 10.24.23

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

Warm Up (Min 0-12)

AMRAP 4:
15′ Inchworm + Push Up
10 Air Squats
15′ Duck Walk
10 Empty Bar Push Press

Get Fit (Min 18-34)

Bring a Friend WOD:
With a partner, break up the reps as necessary.
21-18-15-12-9-6-3
Thrusters (DB or Barbell with appropriate weight)
Burpees
*16 Min Cap
————————————-
Individual WOD
‘Open WOD 14.5’
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees
*16 Min Cap

ATHLETE NOTES:
This is an Open WOD retest… and it is a challenging one! In sticking to a firm 16 minute cap, most athletes will either need to scale the Thruster weight or can start the entire workout at the round of 18’s!

WELLNESS WOD

12-9-6-3-6-9-12
Thrusters 45/35
Burpees

Get Strong (Min 45-55)

Back Squat
Every 2:30 for 10:00
5 Reps

ATHLETE NOTES:
Your legs may be tired from the workout, but, try to hit 1-2 warm up sets before moving into the four working sets of 5 reps!

Competitor Extra

4x AMRAP 2 / 1:00 Rest
50′ Sled Push (Moderate/March)
Max Rope Climbs

ATHLETE NOTES:
You should be able to push the sled in :15-:30 depending on the weight/surface, but you shouldn’t get stuck much along the way. Spend the rest of each 2:00 window completing Rope Climb reps. Don’t bother wasting your energy trying to jump high, instead focus on 2-4 consistent and smooth pulls. 3+ reps should be the goal, feel free to scale the target height if absolutely needed to keep moving!