13min AMRAP:
36 DU
12 Power Snatch (95/65)
10 Pull-ups
*Do Not Drop Weights
13min AMRAP:
36 DU
12 Power Snatch (95/65)
10 Pull-ups
*Do Not Drop Weights
Reminder: Open Gym will be closed this Saturday due to L-1 Seminar!
Backsquat:
2×5 (RPE 6)
5×1 (RPE 8)(all same weight)(NO MAX)
1×10 (RPE 6)
For Time:
25 Situps
25 Pushups
800m Run
50 situps
50 Push ups
800m run
*14min Time Cap
Holiday schedule this week:
Wed: 6am, 12pm, 5pm
Thu: 9am
Fri: 10am
Sat: Kids class, Normal Open Gym
15min AMRAP: (With a partner)
3,6,9,12,15…..etc
Sandbag Cleans (150/100)
Over the bag lateral burpees
Pushups
*Partners can split work anyway
*Try and use 1 bag per group for large class, it’s OK to Modify
Holiday schedule this week:
Tue: Normal Hours
Wed: 6am, 12pm, 5pm
Thu: 9am
Fri: 10am
Sat: Kids class, Normal Open Gym
Front Squat:
3×3 (RPE 7)
4×1 (RPE 8)
3RFT
500m row
25 T2B
14min Cap
Holiday schedule this week:
Mon: Normal hours
Tue: Normal Hours
Wed: 6am, 12pm, 5pm
Thu: 9am
Fri: 10am
Sat: Kids class, Normal Open Gym
7 sets of complex:
2 Snatch Grip Deadlift + 1 Hang Snatch (RPE 5-7)
For Time:
60 DU
20 Wallballs (20/14)
60 DU
40 Wallballs
60 DU
20 Wallballs
*11min Cap