*****OPEN GYM SATURDAY HOURS******
9am-11am
Friday Partner WOD:
For Time:
75 Snatches (75/55)
30 C2B Pull-ups
30 Box Jumps (24/20
50 Snatches (95/65)
30 C2B Pull-ups
30 Box Jumps
25 Snatches (135/95)
30 C2B Pull-ups
30 Box Jumps (24/20)
*20min Time Cap
*Modify as Needed
*Split Work as needed
5×3 Overhead Squat (use one weight for all sets)(RPE 6-7)
Then Complete:
3Rounds of:
:30 Max Effort Cal on AB
30 DU
8 Bar Facing Burpees
-Rest 2mins Between Efforts
*Modify as needed
*Score is total Calories/intervals
10mins to complete:
100 Pushups (If athlete chooses to add more difficulty they can)
-Deficit Push-ups
-Ring Push-ups
-Plyo Push-ups
Then complete 5x400m Sprints, 1 set every 5mins
*If athlete 400m time is greater than 2:30, then modify to 200-300m
-Work to keep each sprint 95%-100%
5×3 Front Squat (use the :07 pause front squat max/ or 80ish% for all sets)
6min AMRAP:
10 DB Snatch (50/35)
8 Goblet Squat (50/35)
6 T2B
*modify as needed
Partner WOD:
Show up and Find out!
It will be more FUN than you can SHAKE a STICK at!
