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    OPEN GYM    

    Benchmark WOD   “Fight Gone Bad”   3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (9/6) 1 minute Sumo Deadlift High-Pulls (35/25kg) 1 minute Box Jumps (20 in) 1 minute Push Press (35/25kg) 1 minute Row (calories) 1 minute Rest   Perform 1 minute of work at each…

  Strength   For Load   Front squat 2×6 @70% 2×4 @75-80%   @2:30   Turning our attention back to front squats now. Each set should feel decently challenging and you should feel like you could squeeze out 2 more good quality reps at the end of each set. Remember to keep your elbows high…

  Strength   For Load   6 sets to find a heavy complex of: 1 Power Snatch 1 hang squat snatch   @1:30   Big lifting day today, we have worked our snatches over the past 6 weeks, lets see what we can move.   WOD   “Karabel”   10 rounds For time: · 3…

  Strength For load   Deadlifts   6-6-4-4-2   @2.30   Start at around 70% and then build as you go, working today to find a heavy double, WOD   6 x 2 min rounds:   500/400m Bike 20 Double Unders 5 Ring dips     Rest 1 min   Scale the dips appropriately from…

  Strength For load   Primer- Clean Complex Complex 3 sets of: 1 Clean Pull 1 Hang Squat Clean 1 Front Squat @1:00   Then   3-3-3-3 Squat Cleans   @2:00   Use the primer to get your muscle memory firing. From here build to a challenging triple, build from 60%. WOD   65 of…

  WOD AMRAP in 15 minutes of:   15 Handstand Push Ups 10 Ring rows 5 Toes to bar     Active- reduce the HSPU reps to a number you can do in two sets, if doing as singles no more than 4.   Approach with moderate intensity focusing on the HSPU sets under some…

    OPEN GYM    

    Hero WOD   Murph   For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Rx Is with a vest Active: For time: 1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile run Partition reps as desired. Start the second run no later than 35:00.   Lifestyle: For time:…

  Strength   For Load   A. Primer 3 sets of: 1 Jerk Drive 1 Push press 2 Pause Split Jerks @ 1:30 B. 6×2 Split Jerks @2:00 We are doing to break down the Jerk and allow adequate time we often don’t get to practise each lift. Use the primer before to focus on…