Month: March 2021

6 sets of:
1 Clean + 3 FS (RPE 6-7)

8min alt Tabata
-AB Calories
-Plank Hold

With a Partner

2000m Row
100 Wallballs (20/14)
75 Pullups
1000m Row

*21min Cap
*Split work as needed

Athletes can choose to do or re-do 21.2! Athletes are responsible for securing a judge.

6 sets for Quality:

-5 Bench Press (RPE 7)
-10 GHD Hip Ext
-12 Cal AB (ASHAMAP)
-rest as needed so the bench Press doesnt land on your chest like a magnet!

21.2

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min

*know your standards and divisions if you are signed up for the open

Schedule Change:

Open gym will be closed for today!!!! Due to the inclement weather