Thursday 10.26.23

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

Warm Up

200m Run
– then –
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
– then –
10 Burpees

Quality Time (Min 16-25)

Freestanding HS Hold Practice

ATHLETE NOTES:
Simple Progression: Kicking up and holding on wall, pulling one foot, then two off the wall. Can try the same in the nose and toes position (wall facing). Use a tall horizontal band across the rig at shin level for spotter. Spotter on the floor w/ pvc pipe. Practice solo on floor.

Bring a Friend WOD

AMRAP 20:
300m Run (together)
30 DB Box Step Ups
40 Alternating DB Snatch

Individual WOD

AMRAP 3:
200m Run (250m Row)
10 DB Box Step Up 24/20″ 50/35
Max Alternating DB Snatch
– 2:00 Rest –
AMRAP 5:
400m Run (500m Row)
25 DB Box Step Up
Max Alt DB Snatch
– 2:00 Rest –
AMRAP 7
600m Run (750m Row)
40 DB Box Step Up
Max Alt DB Snatch

ATHLETE NOTES:
You just have to pace the workout to allow for about :60 per 100m run (can be a little slower or faster), and about 15-20 Box Step Ups per minute. This should allow you to move through the DB Snatches with plenty of time to accumulate reps!