Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Romanian Deadlift
3. 5 x 10 Hip Extension
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 5 x 3 Barbell Row
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Power Clean
– 1 Rep Max
Run
1 Mile or 4 x 400m
Press
– 5 Sets
10 rounds
– 20 Swings on the minute
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dips
3. 4 x 15 Shrugs
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)