Saturday 2.4.2017 Open Gym – Olympic Lifting – Mobility – Take one hour and work on mobility, a movement that you don’t have in your skill set, or light cardio work. With the Open right around the corner, we need proper recovery every weekend. Doing extra WODs are not advised.
4 Rounds for Time: 15 Thrusters 115/75 15 Toes to Bar (Time Cap – 15 Minutes)
Open 16.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225
Today’s WOD consists of two back-to-back Tabata’s. A Tabata is 8 Rounds with 20 sec of work/10 sec of rest each round. Each Tabata will consist of two movements and will be scored as a true Tabata (the lowest rep of each movement will count as your score). Tabata
Tuesday 1.31.2017 Complete the following for Reps: 5 Minute AMRAP -Wall Balls 20-lb/14-lb -REST 2 Minutes, then- 5 Minute AMRAP -Squat Clean & Jerks 155/105
10 Minute EMOM for Reps: ODD Min – 15 Box Jumps 24″/20″ EVEN Min – 25 Calorie Row
Sunday 1.29.2017 Rest Day Closed
Take one hour and work on mobility, a movement that you don’t have in your skill set, or light cardio work. With the Open right around the corner, we need proper recovery every weekend. Doing extra WODs are not advised. Mobility 9:30-10:00am Open Gym 10:00-2:00pm Olympic Lifting 12:00-1:00pm
Today’s WOD will be completed as a “death by,” meaning if you complete the required work in the set time frame you will move onto the next Round. Complete the following work every 4 Minutes on the 4 Minutes : ROUND 1 12 Squat Cleans 95/65 20 Burpees
Open 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in