Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Complete 4 rounds for time of 12 KB Snatches (53/35#) Right/Left, rope climbs, 200m run
- Back Squat 2-2-2-2-2 then banded glute and quad work
- Complete 5 rounds for time of 15s on, 45s off hang power clean and jerk (115/75#), weighted pull ups, burpees
- Complete 21-18-15-12-9-6-3 reps for time of: butterfly abmat sit ups and hang power cleans (115/75#)
- Open 16.4 AMRAP in 13 minutes of: 55 deadlifts (225/155#), 55 wallballs (20/14# to 10/9′), 55 cal row, 55 HSPU
- Power Snatch 1-1-1-1-1-1 then 3×20 yd DB OH walking lunges
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CFE @ 4:30 (I’ll let ya know depending on weather ASAP via blog if I’m unable to make it)
For Time:
75 Double Unders
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21-15-9
Power snatches (75/55)
Box Jumps (24/20)
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50 sit-ups
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9-15-21
Power snatches
Box Jumps
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75 Double Unders