Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week:
- Complete 3 rounds for time of: 15 DB push jerks, 50 DU, 25 DB step ups (20/16″), 50 DU
- Back Squat 5×3 (80-85% 1RM) then 3×10 RKBS (heavy)
- Complete 5 rounds of 30 seconds on, 30 seconds off: row, lateral burpees over bar, thrusters“2018 Nutrition Performance Test” – max consecutive MU or PU, then for time: 20 deadlifts, 20 box jumps, 20 power cleans, 20 BJ, 20 push jerks, 20 BJ, 20 power cleans, 20 BJ, 20 deads. (135/85# and 24/20″ box)
- Complete 20-15-10-5 reps for time of: L/R KB swings and L/R squats, with 2L/2R rope climbs after each round
- High hang snatch 5×1 (50%) then Snatch 1-1-1-1-1
Nutrition Note: Day 4/40. Ideally your protein should come from high quality animal sources: meat, fish, and eggs. If your budget allows for it, look for organic chicken, grass-fed beef, and wild-caught fish. Go for the organic, pastured eggs – even at $5 a dozen, they’re still one of the cheapest sources of high quality protein. Try out lamb, goat, elk, bison, venison. Buy the leanest cuts available and trim all the fat (or skin) before eating. Lastly, avoid commercially-raised processed meats like sausage, deli meats, and bacon (yep, sorry!).
Schedule Notes: Coach Kehl will be running an Endurance WOD at 5:30am. Also, join us for yoga with Amy at 7:00pm. (Drop in for $10 or get unlimited monthly yoga for $15.)
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CFE @ 5:30am
30min AMRAP
300m Row
20 KB Goblet Squats (53/35)
10 Toes To Bar
*Rest 2 Minutes
Vollmer 5 Rx
Caine Playin’ Around
Danielle 6 Rx
Kelly 7 (T2P)
Jenn 6 Rx
KTS 20:00 Rx
Missy 6+row+25 (T2P)
Mike D. Yes (44)
Vicki 7 Rx
“Always Remembered” (September 11th Hero WOD)
Teams of 2:
Buy in: 2001 meter row
4 rounds of:
9 rope climbs
11 bear complexes (135/95)
Cash out: 2977 meter row
Challenge workout Makeup
Catherine: 6SPU/14:42 (20calrow, 65#)
Heath: 8PUtobar/ 13:48 (55#, step-ups 16′)
Lindsay: 4SPU/ 13:26 (55#)
Heather: 1KMU,13KPU/ 11:59 Rx
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