Come in tonight between 4:30 and 7:30 for Open Gym. You can work on anything you like including a workout from the last week:
- Front Squat 1-1-1-1-1 then 5×5 weighted squat box jumps
- “DT” – 5 rounds for time of: 12 deadlfits (155/105#), 9 hang power cleans, 6 shoulder to overhead
- EMOM for 12 minutes of: 10 KB swings (70/53#), 6×10 yd shuttle run
- Complete 4 rounds of 40 seconds on, 20 seconds off: box jumps, DB snatches, pull ups, burpees
- Sumo Deadlift 2×10, 2×8, 2×6 (60/70/80% respectively) then 50 yds banded lateral walk, each direction
- Complete 15 -12-9 reps for time of: thrsuters (135/95#), c2b pull ups, rest 5 minutes then same rep scheme of power cleans and toes to bar
Schedule Notes: Coach Kehl will be running a CFE class at 6:00 am. Come on out for a good workout and some serious conditioning!
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6:00AM CFE
5min
500m Row
Max Reps Wallballs (20/14)
*Rest 5min
4min
400m Row
Max Reps KB Swings (53/35)
*Rest 4min
3min
300m Row
Max Reps Wallballs
*Rest 3min
2min
200m Row
Max Reps KB Swings
*Rest 2min
1min
100m Row
Max Burpees
WOD Notes: Each mini WOD will start with the prescribed row. Use the remaining time after the row to get the max number of reps of the exercise listed (the reps do not need to be unbroken…but the challenge is there).
Score: Max WBs of Rd 1 & 3, Max KBs of Rd 2 & 4, and Max Burpees
CFE
Athlete :: Wallballs :: Kettlebells :: Burpees
Murray 51/31, 40/24, 10 Rx
Durant 47/30, 52/26, 10 Rx
Phillip 50/32 (14#), 57/28 (R), 8
D.E. 53/33, 38/20, 15 Rx
Vollmer 40/24, 38/20 (T2B), 12 Rx
Jenn 🙂
Chris 56/31, 40/21, 8 (Bike Calorie: 30-24-18-12-6)