Monday 11.20.23

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

Warm Up (Min 0-12)

3 Rounds:
100m Run
10 Empty Bar Good Mornings
:15 Dead Hang

Get Fit (Min 20-38)

Buy in:
800m Run
– 1:00 Rest –
200m Farmer’s Carry 50(53)/35s
– then –
21-15-9 Deadlift 155/105
9-6-3 Muscle Ups
– then –
200m Farmer’s Carry
*18 Min Cap

ATHLETE NOTES:
The Farmer’s Carry can be done with KBs or DBs. Nobody “needs” their own pair. If it feels light, go faster. The DLs should be 1-3 sets per round. The Muscle Ups are where athletes can spend a little time. A solid Muscle Up modification for today could be 2x Strict Pull Ups (w/ band or other assist if necessary).

WELLNESS WOD

AMRAP 15:
200m S-DB Carry 35/20 (or less)
15 S-DB Sumo Deadlift
9 Pull Ups (any variation)

Get Strong (Min 46-56)

Deadlift
Every 2:00 for 10:00
Complete 1 Set
7-5-3-1-1
ATHLETE NOTES:
Building to a heavy single, but all sets should be at “working weights” for their given scheme. Don’t worry about a PR or anything unless you’re feeling really good – which is possible after this metcon…

Competitor Extra

7 Rounds
10/8 Calorie Ski
7 Shoulder to OH 185/125
*10 Min Cap

ATHLETE NOTES:
The Ski pace needs to be urgent, but not “rushed”. Transitions from the Ski to the barbell can be used to make sure you’re ready to attempt an UB set of 7. The transition from the Ski to the Bar should be as close to zero as possible. Get that machine moving!