Time for a tune-up!! During this cycle we will hit several “Open” and “Open Style Workouts.” Use the time wisely to BUILD your mental game. During this cycle you will learn the difference between needing to break up reps and going unbroken. There is a major difference as far as thinking is concerned. Do you really need to break up those thrusters? I will challenge you to think and execute only. When you see red that means challenge yourself to go unbroken. Also, this week marks the start of the Fittest Class Challenge. We know who belongs in what class. Represent your class and don’t jump ship for another. Each week there will be a scored test. The test will never be on the same day of the week but different days. Class Competition TBA.
Crossover Symmetry (10 Min Before Class, Please. Not During The GW) Then…, General Warm-up +
- 2x 30 Frog Pumps → https://youtu.be/HyCiZVMMDW4
- 1x 1:00 (Red) Band March → Bring your own belt.
+ Clean Warm-up Then…, Oly Strength Clean + Hang Clean – 1-2-3 (BOF AFAP) Superset…, 5 Explosive Vertical Jumps Then…, Class Wars WOD #1→ Highest & Lowest score combined for class total. AMRAP In 1:00 Of: Bar-Facing Burpees Gymnasty Skill Work Max Ring or Plate Push-ups in 3 Sets. 1:00 Rest Btw Each Set. Record Efforts. Then…, Class WOD “Keep Smiling Birthday WOD” In Teams Of Two Complete The Following: AMRAP in 12 Min Of: 12 Rope Climbs (Total) 16 Power Cleans (Total) 155#/105# 21 Box Jumps (Total) 24”/20” “Keep Smiling Birthday WOD” → Scaled Version: In Teams Of Two Complete The Following: AMRAP in 12 Min Of: 12 Pull-ups or Ring Rows (Each) 16 Deadlifts (Total) 155#/105# 21 Box Step Ups (Total) 20”