OPEN GYM / MAKE UP DAY OR OPEN WORKOUT 13.4

Come in today and make up a workout you missed this week, work on your weaknesses,or…Open Workout 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 /95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 /95 pound Clean and jerk,...

BENCH PRESSES AND RUNNING

Bench press 3 rep max then… Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters post times to comments

OPEN WORKOUT 13.4

Open Workout 13.4Complete as many reps as possible in 7 minutes following the rep scheme below:135 /95 pound Clean and jerk, 3 reps3 Toes-to-bar135 /95 pound Clean and jerk, 6 reps6 Toes-to-bar135 /95 pound Clean and jerk, 9 reps9 Toes-to-bar135 /95 pound Clean and...

HANG POWER CLEANS, AND TABATA INTERVALS

Hang Power Clean 3 rep max then… “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8...

OPEN GYM / MAKE UP DAY OR OPEN WORKOUT 13.3

Come in today and make up a workout you missed this week, work on your weaknesses,or…Open WOD 13.3Complete as many rounds and reps as possible in 12 minutes of:150 Wall ball shots, 20/14  pound ball90 Double-unders30 Muscle-upspost rounds completed to...