Open gym

Work on some skill, or make up a wod that you missed this week.

11:30 class is on, and we will have open gym from 4:00p-5:15p due to Greenville Games.

Come out and support our teams!

10 rounds

Yoke carry x 2
Butcher pull x2
Log push press x 3
Sandbag clean x 3 each side
Farme'ss carry x2 LOP

Go heavy!!

3 Rounds for Time:

• 500m Row
• 12 Deadlifts (bodyweight)
• 21 Box Jumps (24")

Shoulder Press- 5×3 @ 70-75% of 1rm

Then,

21-15-9

KBS 1.5/1p

Toes 2 Bar

Box Jump 30/24

I did 7:58 for time and Dawn made me do a 30' box. That slows you down alot.

Superpitkä kävelylenkki. Välilä voi hölkötellä tai mennä sauvoilla.

Back squat 5x10

Total 90min
A. WU: 500m row, 150 DU, mobility

B. Strength: strict pull-ups

C. Skill work
HSPU practice on 1 & 2 abmats for 15min
KPU practice for 20min

D. Post WO
Shoulder rehab with KB 3x10x2x6kg
Mobility

2:00 Child Pose
2:00 Shoulder to Floor ( 1:00 each )
2:00 Wrist Stretch
2:00 Kneeling front rack stretch
2:00 Down Dog
2:00 Couch Stretch ( each )
2:00 Pigeon ( each )
2:00 Spiderman Hold ( each )

Total 90min
A. WU & Skill work
5min row, 20 sec fast, 20 sec slow
Train double KB skills for 10min:
1. KB clean & jerk
2. Double KB thruster
3. Double KB snatch

B. Strength
Push press, Wendler week 2
Shoulder press volume
Deadlift on a plate, Wendler week 1

C. Metcon
For time, 3 rounds:
10 push jerk 45 kg, skaalattu 30 kg
10m front rack walking lunges
10 over the bar burpee
10m front rack walking lunges
Result: 12.00

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

165

10 Rounds (30 Reps)

then...

Glute Ham Raises
3 Sets, 5 Reps