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

Open Gym weightlifting WOD:

Every 90secs for 5rounds 

3 t’n’g snatches

*start at 60% and work up

Then 

Every 90secs for 5 rounds 

1 snatch 

*continue to work up

Same as above with jerk from the rack

Every 90secs for 10rounds 

1 front squat @ 90+ % 

4 rounds 

8-10 glute ham raises (scale: hip extensions)

8-10 each leg weighted pistols (scale:no weight, assisted, weighted step ups) 

Open Gym Metcon: 

Every minute on the minute for 20mins: 

100/150m row 

5 burpees