Join us from 4:30 to 7;30 tonight for open gym. You can work on anything you like including making up a workout from last week.
- Hang Clean 3-3-3-3-3 then 800m sprint
- With a partner complete 3 rounds for time of: 50 box jumps (24/20″), 40 burpees, 30 thrusters (95/65#)
- Max clean and jerks in 1 minute, followed by 1 minute off, increasing weight each round for 5 rounds.
- Complete 3 rounds, each for time of: 500m row, 25 KB swings (70/53#)
- Cindy AMRAP in 20 minutes of: 5 pull ups, 10 push ups, 15 squats
- Deadlift 3×8 (75%) then 5×10 barbell glute bridges
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CFE @ 6am!
5min of Core Work: Ascending Ladder: 1-2-3-…etc.
Superman –> Banana –> Sit-Up = 1
*Lay on your stomach like Superman, roll over your back (like a hollow rock/banana) and complete a sit-up.
*I’ll demonstrate tomorrow
6min
10 Wallballs
5 Around the Worlds (it’ll look around the breakdancing 🙂
7min
10 Deadlifts (95/65)
8 Hang Power Cleans
6 Overhead Squats
*All the same weight
*Sub for OHS will be 8 Front Squats
Wake up, it’ll be fun!
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
“DG”
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Dumbbell thrusters
12 Dumbbell walking lunges
Rx for the wod calls for 35/25 dumbbells, we’ll be doing it with standard open weight 50/35.
What a great morning!
Chris 8, 5 Rx, 3+5 Rx
Kehl 9, 5 (14), 4+16 (65)
Way to go guys!!
Ben “Cindy” 3/6/9 reps, 10 rounds. purple band, mm push-ups. Thanks for the help today!