Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week:
- Push Press 5-5-5-5-5 then 1 minute hollow hold, 1 minunte handstand walk, 1 minute superman hold, 1 minute handstand walk
- With a partner complete 2 rounds for time of: 100 wallballs, 30 power cleans (145/100#) while partner does static hold.
- Complete 7 rounds the 3MOM: 9 KBS (70/53#), 7 DB bench, 5 L-sit pull ups
- Complete 6 rounds for time of: 60 double unders, 10 toes to bar, 5 thrusters (155/105#)
- With a 15 minute running clock complete 21-15-9 reps of bar facing burpees, c2b pull ups then in remaining time find a 1RM power snatch
- Back Squat 10-10-10 then 50 pistols NFT
Reminder: Check the blog tonight for Coach Kehl’s CFE workout.