Open Gym 10-11am Yoga Class 11-12pm Weightlifting Class 6:30-8pm STRENGTH: Split Jerk footwork + pausing on dip WOD: AMRAP 10: 5 Split Jerks (115/75) 10 Front Squats 15 Deadlifts
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: DB Rows WOD: “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats * Rest 3 min between rounds. *
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: Work up to a heavy clean to back rack for the WOD WOD: Andrew’s BDay WOD 2 Rounds: 200m Back Rack Barbell Walk 28 Abmat Sit-ups 10min time cap @10min perform: AMRAP 7: 19 DL 8 Slam Ball (20/15) 7 GHD Sit-ups
Weightlifting Class 8-9:30am Team WOD 9:30-10:30am Advanced Class/Open Gym 10:30-12pm SKILL: Sled Push/Pull Relay WOD: Teams of 2: For Time: 1000m Row 50 Partner WallBalls (20/14) 200m Farmer Carry (1.5/1) each hand 50 Partner Sit-ups w/ MedBall 200m Partner Carry 50 Synchronized Burpees 1000m Row
Open Gym 10-11am STRENGTH: Push Press WOD: 15-12-9 Ring Dips Pull-ups Pistols Box Jump Overs (24/20)
Open Gym 10-11am Weightlifting Class canceled today STRENGTH: Clean and Jerk WOD: 3 RFT: 400m Run 30 Sit-ups 25 Lunges 20 KBS (1.5/1)
Open Gym 10-11am Yoga Class 11-12pm Weightlifting Class 6:30-8pm STRENGTH: Back Squat WOD: 8 Rounds of: :30 on, 1:00 off Cal Row * rest 2 min Max UB FS (95/65)
Open Gym 10-11am Weightlifting Class 6:30-8pm STRENGTH: EMOM 8: 10 Push-ups 10 Weighted Box Step Ups WOD: For Time: 21-15-9 OHS (135/95) C2B * time cap 12min
Open Gym 10-11am Yoga Class 11-12pm STRENGTH: Back Squat “Bring Sally Up” WOD: Jackie’s Clean Ladder Every 90 seconds for as long as you can: Start at (45/35) Add 10# every lift until you fail a lift.
Weightlifting Class 8-9:30am Team WOD 9:30-10:30am Advanced Class 10:30-12pm WOD: LiftUpAutism “Luke” AMRAP 5: 4 Power Cleans (155/105) 24 D/Us 10 Pull-ups
