cara jones

12.1.20

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