Sunday – 4/1/18
Open Gym 9am-11am
Open Gym 9am-11am
Change of plan: On Sunday we will be open after all—from 9-11 only.
8am Kettlebell
5 rds
– 10 alt kb press
– 10 Band pull apart
12 10 8 6 4 2
– Bench press
– DB curls
Finisher: 5 hill sprints
9am WOD
a. Split jerk technique / heavy single
b. AMRAP in 12 minutes
– 6 DB snatches (65,45 – 3 each)
– 6 pull ups
– 6 pistols (3/3)
– 6 burpees
10am Olympic Lifting
The three amigos at it again
Please note, on Sunday the gym will be open from 9-11 only.
a. 5 rounds for time: (7 minute cap)
– 30 double unders
– 15 second L-hang
*5 minute rest
a. 4 rounds for time: (12 minute cap)
– 15 thrusters (95,65)
– 100m suitcase carry (50,35)
c. GHD russian twists 3×30 (15/15) weighted if possible
a. 5 deadlift E2MOM for 8 minutes
b. 5 strict pull ups E2MOM for 8 minutes (weighted if possible)
c. 2 rounds for time: (16 minute cap)
– 400m run
– 20 burpee box jumps
– 20 weighted sit ups (35,25)
– 20 lunges (10/10)
a. AMRAP in 6 minutes
– 20 alternating DB snatch (50,35)
– 20 air squats
*3 minute rest
b. AMRAP in 6 minutes
– 10 hang power clean (95,65)
– 20 russian twists (35,25)
*3 minute rest
c. AMRAP in 6 minutes
– 5 toes to bar
– 1 wall walk
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