OPEN GYM / MAKE UP DAY OR “WHOPPER BURN”

A tribute and special birthday WOD for our member Elizabeth Arledge!!!“Whopper Burn” With a 24 minute running Clock do48 Air Squats (Just once at the beginning)then in the remaining time do Amrap of:5 Burpees24 Wall Balls 20/14 pound ball48 Double Unders200 Meter...

HANG SQUAT CLEANS AND KETTLEBELL SWINGS

Hang Squat Clean Mechanicsthen…Amrap  126 Hang Squat cleans 115/8512 kettlebell swings 53/35post rounds completedFinisher 2 Minutes max double undersLevel 3 115/85, 53/35Level 2 95/ 65, 53/35Level 1 75/55, 45/25Puppies 45/30, 17/10

ROPE CLIMB WORK,AND “THE MAINSTREET MEDLEY”

Rope Climb Practicethen…“The MainStreet Medley”For Time:12 Wall Climbs,21 toes to bars,21 Box jumps 24/20 inch box,9 Wall Climbs,15 toes to bars,15 box jumps,6 Wall Climbs,9 toes to bars,9 box jumps.Post time completedLevel 3 Wall climbs, toes to bars, 24/20 inch...

DEADLIFTS, ROWING, PUSH UPS, AND A MILE TEST

Deadlift 3-3-3 +70%,75%,80 (max reps on the last set)then…AMRAP 10250 meter row25 push upsPost rounds completedFinisher 1 mile run for time (This can be done first if a faster mile is one of your goals)

SHOULDER PRESSES, OVERHEAD SQUATS, CHEST TO BAR PULL UPS

Shoulder Press 3 3 3+Use 70% 75% 80% of your 1 rep max and get as many reps as possible on the last setThen…Complete as many rounds as possible in 15 mins of:15 Overhead Squats 115/85 pounds10 Chest to bar Pull UpsLevel 3 115/85, Chest to barLevel 2 95/65, Pull...