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.
Below are the workouts Christina completed in two days at the Dirty South Qualifier last weekend. Pick your poison!
Event 1 – “Old Glory”
One squat clean every 50 seconds
13 bars lined up in ascending weight
(Men 215lbs to 335lbs by 10lbs increments)
(Women 120lbs to 180lbs by 5lbs increments)
Event 2 – “Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)
Event 3 – “3rd US Infantry”
4 rounds for time of:
Muscle-ups (4/2)
16 Kettlebell Snatches (8 each arm at 53/35)
Event 4 – “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees
Event 5 – “The Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run
2 replies on “2010-06-05 Open Gym”
The morning group learned a few running drills and some new stretches and strengthening exercises for the lower body.
Then we did Death by Cindy. It started with a trickle and quickly became a flurry of sweat, hustle, and pain. 🙂 Walter outlasted us all. He was five reps short of 13 complete rounds. Good work everybody!
Woohoo! I got 9 rounds. I fatigued on the pullups and pushups and had three squats to go before the 10 round.