WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Work up to a heavy single
1 push press + 1 power jerk + 2 split jerks
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Every 45secs for 10rounds
2 back squat at 80%
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Elizabeth
For time:
21-15-9 reps of
Power cleans 95/135
Ring dips
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Extra Credit
4 rounds
15-25 GHD sit up
20 banded good mornings
Open* gym hours-5am-7am
9am-10am
4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work
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Open Gym Metcon:
Running-
3 rounds of:
3×400
Rest sets 90secs between runs
Rest 4mins between rounds
MUST BE NEGATIVE SPLITS (Progressively faster each set. EX: 2:00,1:56,1:50)
-record fastest and slowest times-
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
Every 90secs for 8rounds:
1 – 3 position snatch
(Hip/above knee/below knee)
(start at 60% of clean and work up each round)
–
For time:
3 rounds-
10 hang power snatch 95/135
10 burpee box jumps 24/28
Then
50 pull ups
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Extra Credit
3×10 barbell RDLs
3×10 barbell bent over rows
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –
WOD:
EMOM 5mins
1-3 bar muscle ups*
*scale: banded or jumping*
Or
3-7 chest to bar
*scale: jumping chest to bar*
–
Every 90secs for 8rounds:
1 clean into the Enderton Front Squat Complex (start at 60% of clean and work up each round)
•3sec pause•double bounce•front squat•
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Team WOD
For time:
Teams of 2-
20 rounds (10 each)
10 push press 75/115
100-meter sprint
Switch
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Extra Credit
Handstand work
-walking
-freestanding
-wall assisted holds
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Every 90secs for 5 rounds:5 overhead squats @ 70%
–
For time:
4 rounds-
5 Deadlift 225/315
10 Burpees
15 Calorie Row
20 kettlebell swings 53/70
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Extra Credit
3 rounds
10 strict chin up AHAP
10 strict HSPUs AHAP*
*scale: less ROM, partner assisted, box, or 1min hold / scale up: deficit
