Saturday

23
Oct

Saturday

Announcements

**ADJUSTED SCHEDULE** This Saturday 10/24 we will be having a 6:30pm class instead of a 9:00am class.
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Workout visibility 5am the day of the workout the WOD will be visible for you to see. If you need to know the workouts in advance for some reason message Tyrone.
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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

B. 60:00 GPP

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Wear a 20# Vest

(Score is Rounds + Reps)

Warm-up

Warm-up (No Measure)

2 ROUNDS

15/12 Cal Row

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC OH Lunge

Into…

2 ROUNDS

15/12 Cal Row

10 Barbell Hang High Pulls

10 Hang Muscle Snatches

:30 OH Barbell Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

1 Hang Power Snatch (95/65)|(65/45)

2 OH Reverse Lunge

3 Cal Row

*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Roll Upper Back

3:00 Foam Roll Quads & IT Band

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – :45 EZ Pace Bike

MIN 2 – :45 HS Hold on Wall*

MIN 3- :45 Smooth Alt Pistols (For Quality)

*Take rests within the :45 as needed. Look for high-quality position in the HS Hold…once the form starts to breakdown, come off wall and kick back up when ready.

(No Measure)