Open Gym – Aug 10, 2017

Hats off to Quinn on his first muscle up (a month ago, sorry this took so long Quinn)!!
Hats off to Quinn on his first muscle up (a month ago, sorry this took so long Quinn)!!

Join us from 4:30 to 7:30 for open gym.  You can work on anything you’d like, including making up a workout you missed from the last week:

  1. Deficit Deadlift 1-1-1-1-1 then 5×3 unreasonably high box jumps 
  2. “Amanda” 9-7-5 reps for time of: muscle ups and snatches (135/95#)
  3. Complete 9 rounds for time of: 5 DB thrusters (right hand), 5 DB thrusters (left hand), 5 strict chin ups, 5 burpees
  4. AMRAP in 22 minutes of: 15 KB swings (53/35#), 15 burpees, 30 double unders
  5. Bench Press 1-30-1-20-1-10-1
  6. Complete three, 4 minute AMRAPs of: 400m run, T2B then 400m run, power cleans (135/95#), then 400m run, back squats (135/95#)
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This Post Has One Comment

  1. Hero Thursday

    Morrison

    50-40-30-20-10 reps for time of:

    
Wall balls (20/14)

    Box jumps (24/20)

    Kettlebell swings (53/35)

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