Open Gym – Aug 30, 2018

Murray getting under a heavy clean!

Come in between 4:30 and 7:00 tonight for open gym!  You can work on anything you’d like including a workout from the last week:

  1. Run 1 mile NFT then front squat 3-3-3-3-3
  2. With a partner complete 800m run then 6 rounds of 10 power snatches (135/85#), 3 rope climbs, then 800m run
  3. Complete 5 rounds for time of: 20 push ups (advace = HSPU), 30 walking lunges (DB held at chest), 40 Russian twists (25/15#)
  4. Sumo Deadlift 5×3 (80%) then 2×50 banded KB deads
  5. “Sage” – AMRAP in 20 minutes of 8 power clean and jerks (155/105#), 28 double unders, 15 t2b
  6. 5k row then 50 yd HS walk

Reminder: Check the blog tonight to see what Coach Kehl has in store for the 5:30 class!

Community Notes: Happy Birthday Coach Iggy!

3 thoughts on “Open Gym – Aug 30, 2018

  1. Kehl

    Happy Birthday Iggy!

    CFE @ 5:30am

    400m Run
    10 Front Squats (135/95)
    5 Burpee Muscle-Ups

    400m Run
    8 Front Squats
    4 Burpee Muscle-Ups

    400m Run
    6 Front Squats
    3 Burpee Muscle-Ups

    400m Run
    4 Front Squats
    2 Burpee Muscle-Ups

    400m Run
    2 Front Squats
    1 Burpee Muscle-Up

    Scale for Muscle-ups
    *Bar Muscle-Ups
    *2x or 3x Pull-Ups/Push-Ups (5-1 Burpees still completed before or after your push-ups or Pull-ups)
    *whatever the route you take, only 15 Burpees are completed (not 2-3x Burpees)

    Reply
  2. Kehl

    CFE
    Murray 21:08 (2x PU/PU)
    Jenn 28:20 Rx
    Faith 24:05 (30#SB, 55, 2x Push-Up/Pull-Up)
    Missy 16:31 (75, 2x BPU)
    Caine 14:58 Rx
    Danielle 20:24 (2x Burpee Pull-Up)
    Kelly 17:53 (65, 2x Burpee Pull-Up)
    D.E. 16:19 Rx
    Rocco “We are Fitness”

    Reply

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