Sunday – 3/1/20
Open Gym 9am – noon
Open Gym 9am – noon
8am Kettlebell
4 sets
10 walking alt press per
12 band pull aparts
Then
12 10 8 6 4
DB bicep curl
Close grip push ups
Then
10 hill sprints
9am WOD
A. 10 minute EMOM:
– Even minutes: max push-ups
– Odd minutes: 3 power cleans (heavy)
B. 3 rounds of:
– 200 meter suitecase carry (25/45)
– 25 see the lights sit ups (25/45)
– 50 double-unders
10am Olympic Weightlifing
A. Deadlift
3 sets x 5 reps at 65% of your Max Weight
3 sets x 4 reps at 70% of your Max Weight
B.
4 minute AMRAP:
– 5 pull-ups
– 10 squats
Rest 3 minutes:
6 minute AMRAP
– 5 pull-ups
– 10 squats
– 15 sit-ups
A. Strict Press
3 sets x 5 reps at 65% of your Max Weight
3 sets x 4 reps at 70% of your Max Weight
B. “Randy”
75 power snatches for time (55/75)
A. 3 sets of max reps of ring rows
B. 4 rounds of:
– 200 wallball carry (14/20)
– 20 mountain climbers
– 10 KB snatches (35/53) – from the ground rotating hands
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