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.
4 Rounds
1a. 1-3 Rope Climbs
1b. Suicide Run
4 Rounds
2a. 15 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 10 KB Goblet Lunges
3b. 10 KB Snatch & Press
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squat
3. 5 x 10 Hip Extension
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
– Rope Climbs (5/4/3/2/1)
– KB Swings (50/40/30/20/10)
– Pushups (50/40/30/20/10)
– Double Unders (50/40/30/20/10)
10 Rounds
For time:
– 3 Cleans
– 1 Barbell Burpee
5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
4 Rounds
2a. 10 KB Row
2b. Max Ring Dips
3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes
Upper Body Max Effort
1. 3RM Floor Press
2. 3 x 5 Pullup
3. 4 x 15 Shrug
Pyramid
– Situps (1 Minute)
– Air Squats (2 Minutes)
– Jump Rope (3 Minutes)
– Row (4 Minutes)
– Jump Rope (3 Minutes)
– Air Squats (2 Minutes)
– Situps (1 Minute)
Four Rounds
1a. 5 Zercher Squats
Four Rounds
2a. 5 Tire Flips
2b. Jumping Lunges
Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps