Come in today between 4:30 and 7:00 for Open Gym. You can work on anything you like including a workout from the last week:
- “Nutrition Performance Test”
- EMOM for 30 minutes of power snatch, snatch
- Complete 4 rounds for time of: 10 deadlifts, 15 ring dips, 250m run rest 2 min after each round.
- Complete for time: 2000m row, 100 wallballs (20/14# to 10/9′), 10 rope climbs
- Complete 4 rounds for time of: 800m run, 15 power clean and jerks (115/75#)
- Box squat 6×3 (80%) then 50 evil wheels NFT
Reminder: There will also be CFE with Coach Kehl at 5:30 am and Yoga with Amy at 7:00 pm. Lot’s of fitness to be had!
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Go Vollmer!
CFE @ 5:30am
Partner!
4 Rounds each (8 Rounds total)
400m Run
30 (15R/15L) Lateral Ski/Box Jumps (16/12″)
20 KB Squats (53/35)
Partner 1 – 400m Run
Partner 2 – 400m Run
Partner 1 – 30 Lateral Ski Jumps
Partner 2 – 30 Lateral Ski Jumps
Partner 1 – 20 KB Squats
Partner 2 – 20 KB Squats
——————————–
Each partner just completed 1 round…continue until each partner does 4 rounds
21:45
Faith (row, 26)
Kelly Rx
22:00
Vollmer Rx+ (70)
Mike D. Rx
20:42
Keith (35)
Zach Rx
20:58
KTS Rx
Danielle Rx
Kehl 14:30 (4rds :: no rest, 35)