Strength: Push Press 5x5
WOD: 10 Rounds
6 Hang Snatch, rest 1 minute between rounds.
Post load and time for score
REC: EMOM for 12 minutes,
even minutes do 25 Double Unders
odd minutes do 6 dumbbell squat cleans
Strength: Push Press 5x5
WOD: 10 Rounds
6 Hang Snatch, rest 1 minute between rounds.
Post load and time for score
REC: EMOM for 12 minutes,
even minutes do 25 Double Unders
odd minutes do 6 dumbbell squat cleans
Open gym all day!
Strength: Hang Snatch 3x5
WOD: 21-15-9
Burpee Toes to Bar (Drop down, do a burpee, jump up onto the bar and do one toes-to-bar)
Run 3, 2, 1 laps
*Round one: 21 Burpee Toes to Bar then run 3 laps
Round two: 15 Burpee Toes to Bar then run 2 laps
Round three: 9 Burpee Toes to Bar then run 1 lap
REC: 50 KB Swings for time (2/1.5)
Strength: Hang Snatch - 10 Reps every 90 seconds for 5 rounds.
WOD: 3 Rounds for time
20 Box Step-Up Jumps each leg
400 Meter Run
REC: 30 Total Ring Dips
We're excited that, as a gym, we finished better in the Region than we did last year, even as the field of competition grew exponentially. As coaches, we're even more excited about the individual gains you have each made over the last year, and how it has improved your overall quality of life.
We want to hear from you about your experience with the Open. What did you learn about yourself? Did you accomplish something you've never done before? Set a PR? Overcome something that's been a challenge to you personally? So, what did you get out of the experience? Post to comments.
Strength: Back Squat 5 reps EMOM for 10 Minutes (should be able to take it from the rack)
WOD: For time
12, 9, 6, 9, 12
Hang Snatch (115/75)
Overhead Squats
Run 1 lap between sets. Time ends after your last lap.
REC: Toes-2-Bar 3 sets to failure