Open Gym: 12-2

Come in and join us!!!

WOD

Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD

WOD

-500m row
-50 Weighted Sit-ups (35,25)
-500m Row
-50 Wallballs (20,14)
-500m row
-50 Burpees

WOD

8 min AMRAP:

-8 Box Jumps (30,24)(24,20)
- 12 ring dips (push-ups)

*Rest 2 minutes

8 min AMRAP:

-8 box jumps
-12 Russian KB swings (70,53)(53,35)

WOD

21 min EMOM:
Sport:
Minute 1- 2 Power cleans+2 Squat cleans (185,135)
Minute 2- 10 T2B
Minute 3- 15/12 cal row

Fitness
Minute 1- 6 power cleans
Minute 2- 10 hanging knee raise
Minute 3- 150m run

WOD

Backsquat
8x6x4x2x10 (Rest 2 minutes each set)
Then,
3 Rounds for time
100 Double unders
15 DB box step overs (50,35)
7 strict HSPU
7 Kipping HSPU

WOD

​Everyone- 5 min snatch technique
Sport
EMOM x 12 min
1 power snatch+ 2 Hang Squat Snatch (build to a heavy set to complete final 6 mins)
Fitness
EMOMx12 min
4 Hang power snatch (barbell/dumbbell each arm)
8 air squats

Then, (everyone)
For time:
4 Rope climbs
16 Snatches (135,95)
3 Rope Climbs
12 Snatches
2 Rope climbs
8 Snatches
25 Over the bar burpees

Open Gym: 12-2

Come get a great workout in or work on your lifts!!!

WOD

Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD