Wednesday 10.25.23

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

Warmup

10 RDLs
10 Strict Press
10 Hang Power Cleans
10 Push Press
10 High Hang Squat Cleans
10 Push Jerk

Bring a Friend WOD

8 Rounds
10/8 Calorie Bike (or 12/10 Row/Ski)
10 Hang Power Cleans (appropriate beginner’s weight)
10 Shoulder to OH (appropriate beginner’s weight)
*Alternate movements

Partner WOD

8 Rounds
15/10 Calorie Bike (or 15/12 Row/Ski)
10 Hang Power Cleans 115/75
+
Max Set of Shoulder to OH 115/75
*Alternate full rounds
**Score is total # of shoulder to overhead reps for your team

ATHLETE NOTES:
You should start each round with an aggressive pace through half or more of the Calories, back the pace off as you’re finishing to get somewhat back in control. Once you pick up the bar you are not putting it down until all the reps are done for that round. All 10 Hang Cleans + whatever you can do for the Shoulder to OH to follow. You should have a weight that allows for 5-15 reps depending on your abilities and the round you’re on – we do expect some “drop off”

Core

100 Russian Twists
100 Bicycle Crunches
100 Alternating Leg Raise w/ 1 sec pause at top