Monday March 6th

"You CANNOT discuss WINNING with LOSERS,

they don't speak the same language"

- Anonymous (but I'd like to meet them. I like that.)

WARM UP:

GYMNASTIC CONDITIONING:

5 rounds:

HSPU

1:00 on 1:00 off

INTENT:

VOLUME. choose the most difficult version of HSPU that you can complete

10-15 reps in 1:00 for 5 rounds.

Stick with that as long as possible.

If you begin to fail repeatedly, modify the movement

so that you continue to complete 10-15 per minute.

Scaled options:

HEAVY seated strict press 12-15 reps per minute.

MULTIPLE mats for HSPU.

WALL WALKS. (x3-5)

-then-

FOR TIME:

50 cal ROW or 40 cals SKI

50 DLs 185/125 (Rx+ 225/155)

150 DUBs

25 DLs 185/125 (Rx+ 225/155)

25 cal ROW or 20 cals SKI

PROGRAMMING NOTE:

Wednesdays ALL classes will be capped at 10 people.

A sneak peek: Assault Bike Conditioning.

I know we don't have many "Cherry Pickers" but in the case

you are trying to plan out your training schedule, NOTE the special event.

If you know for sure you want to get fitter on WEDNESDAY regardless the WOD,

reserve your spot meow.!

-xoxo Bart.