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 5 rounds of 1 minute at each station for max reps of: box jumps (24/20″), DB snatches (50/35#), wallballs (20/14# to 10/9′)
- Hang power clean 1-1-1-1-1 then hang clean 1-1-1-1-1
- Complete 5 rounds for time of: 10 Rt/10 Lt box step ups (135/95#), 10 evil wheels, max consecutive pull ups
- Back Squat 1-1-1-1-1 then 4 min plank holds
- Complete for time 30 power snatches (75/55#), 20 deficit handstand push ups (4″), 30 power snatches (75/55#)
- Complete 4 rounds for time of: 400m run, 60 double unders, 3 rope climbs
This Post Has 9 Comments
CFE @ 4:30
10 Minute Cap
21-15-9
Thrusters (75/55)
400m Run
…immediately into…
10 Minute Cap
*50 Sit-Up Buy In…then…
21-15-9
Sumo High Pulls (75/55)
Burpees
WOD Notes:
If you finish the first workout (thrusters/run) in under 10minutes…you have the remaining time to rest until we start the next workout.
Ex: Finish WOD 1 in 8:48…you have 1:12 to rest until we start the 2nd 10min workout.
Starting at 5pm
Gaza
5 rounds for time:
35 KB swings (53/35)
30 Push ups
25 Pull ups
20 Box Jumps (30″/24″)
1 Mile run
No way Jose!!
Wow! Just wow!
I may make this one. Probably will do 800s though.
Gonna scale this one and do it at lunch time today. Thanks!
That workout would take me 3 days. Lolololololololol. Have fun, you crazy kids!!!
Drake 8:45, 9:41 Rx
Lombardi 9:10 Rx (row), 6:03 (35)
Andy 36reps (30cal bike, 20#db thrusters), 8:16 (65)
Mike C. 7:47, 8:27 Rx
Brooks 9:20 (100du/run), 9:00 (53kbhp)
Duris 8:02, 6:40 Rx+ (vest)
Rach 8:30, 7:35 (35)
Chris M. 9:55, 82 Rx
Rey 39reps (row, 65), 10:00 (35kbhp, 1/2 burpees)
Curtis 36reps, 66reps Rx
Rayz 36reps, 86reps Rx
Moira 9:50 (55# DL), 7:41 (20kbhp, chargers)