Wanna have this much fun? Sign up for Sunday’s in-house partner comp!
a. OH squat 4×5
b. AMRAP in 15 minutes
– 5 DB snatch (50,35) right arm
– 10 steps overhead walking lunge right arm
– 10 alternating toes to bar (right leg to left arm back and forth 5 reps each)
– 5 DB snatch left arm
– 10 steps overhead walking lunge left arm
– 20 sit ups
A. Clean 5×3
B. AMRAP in 20 w/ partner:
– 60 wall ball (20,14)
– 60 calorie row
*partner holds a bar (95,65) in the front or back rack or alternating the two while the other works
Don’t miss the in-house partner comp this Sunday the 4th! We’ll have you home well before the super bowl. Sign-up sheet on the white board.
WOD
A. For time: 15-12-9 (8 minute cap)
– Double unders x 2, Deadlift (225,165), knees to elbow
B. For time: 21-15-9 (8 minute cap)
– Goblet Squat (64,44), KB swing (same), sit ups x 2
C. For time: 15-12-9 (8 minute cap)
– Burpees, Pull ups
*2 minute rest between workouts
4pm Kettlebell
5 reps on each side 5 rounds
1 arm swing, Clean, high pull, press, snatch, Sprint 100m
6pm Lift like the gods of Olympus! Or do your own thing in open gym.
a. Back Squat 4×5
b. AMRAP in 21 minutes
– 800m run, 15 push press (135,95), 15 box jumps (24,20)
– 400m run, 12 push press, 12 box jumps
– 200m run, 9 push press, 9 box jumps
Open Gym 9am-noon!
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