Strength:
Back Squat:
- Find 5RM
- 5 @ 95% 5RM
- 5 @ 90% 5RM
Conditioning:
3 Rounds:
- ME Unbroken OHS (95/65)
- 400m Run
*Rest exactly 2 minutes between rounds
Open WOD 14.5 has been announced. We will be completing 14.5 during classes on Saturday. If you are participating in the Open, and are unable to make it Saturday, talk with a coach during class to arrange time to do the work out.
Deadlift:
“Hellen”
3Rounds of:
(16 min cap)
A. Snatch Grip Deadlift
B. Weighted Pull Ups
12 min AMRAP:
10-20-30-40-50-….
In 12 mins:
Back Squat:
**2 minutes rest between sets
In a 2 person team work to complete:
**Every minute, on the minute, both team members must complete 5 burpees
***For a team of 3, increase reps to 75 per movement
Open Gym today from 10AM-12PM! Get in 14.4 while you can!
14 min AMRAP:
Men:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Women:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
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