admin

“GWEN” For Load:15 – 12 – 9 reps of:Clean (Power or Squat or both) and Jerk Rules -Touch and go at floor only.-Even a re-grip off the floor is a foul.-No dumping.-Use same load for each set.-Rest as needed between sets approximately 3-5min (no more than 5min) We will be hosting the Open today at […]

In Front of a Clock Set for 39 minutes: 5min of Row or Assault Bike for Calories Rest 1min 4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 3min of Bar Facing Burpees Rest 1min 2min of Ground to 0verhead 135/95 RX+155/105 MRX 95/65 Rest 1min 1min of Double Unders Rest 1min 1min of Toes to

OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135/85 MRX 115/6525 toes-to-bars50 double-unders13 squat cleans, 185/115 MRX 135/85If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 toes-to-bars50 double-unders11 squat cleans, 225/145 MRX 155/105If completed before 12 minutes, add 4

“THE 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min – 400m Run – Rest 1min 200m Row – Rest 1min – 200m Run – Rest 1min 400m Row – Rest 1min – 400m Run – Rest 1min200m Row – Rest 1min – 200m Run- Rest 1min 400m Row – Rest

Snatch Prep EMOM x 5min 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat Rest 2min Squat Snatch 3 – 2 – 2 – 1 – 1 EMOM x 5min Rest 2min 5min Build Up to a Heavy Squat Snatch 15min AMRAP: 5 Squat Snatches 95/65 RX+ 115/75 MRX 75/5510 Toes

“Trusty Tabata” by DB For Total Reps/Cals: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18 REST 1min Handstand Push-Ups MRX Push-Ups REST 1min Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 REST 1min Chin-Ups MRX Ring Rows REST 1min **On Trusty Tabata, Athlete can pick the order in which they

Shoulder to Overhead build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 1 Round For Time:3 Shoulder to 0verhead 95/65 RX+ 115/75 MRX 75/554 Overhead Lunges (alt stationary)3 Shoulder to Overhead4 Front Squats14 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min 3 Rounds

E2MOM Power Snatch 3 – 2 – 1 – 1 Hang Snatch (power or squat) 3 – 2 – 1 – 1 7min AMRAP: 400m Run Buy-in Then 3 Power Snatch 115/75 RX+135/95 MRX 85/70 4 Hang Squat Snatch or Hang Power to OHS 28 Double Unders 3 min Rest 7min AMRAP: 400m Run Buy-in Then 7

“NICOLE” 20min AMRAP: Run 400 metersMax Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core Development 1-2rds NOT for Time:15 Russian Twist w/ WallBall 15 V-Ups15 Russian Twist w/ WallBall 15 V-Ups15 Hip Extensions We will host the Open today at 1PM. Open Gym is

Thruster: E3MOM 5 – 4 – 3 – 2 – 1 OPEN WOD 19.1 (RX’D) 15 Minute AMRAP of: 19 WBS 20/14 10’/9′ (Masters 55+ 20/10 9′) 19 Calorie Row ——————————————- OPEN WOD 19.1 (Scaled) 15 Minute AMRAP of: 19 WBS 14/10 10’/9′ (Masters 55+ 14/10 8′) 19 Calorie Row There’s still plenty of time