Skill/Strength:
EMOM 12
1: 2 Squat Snatches at 65%, singles
2: 1 Legless Rope Climb (up and down) or 1 Rope Climb
Metcon:
AMRAP 5
25 Double Unders
3 Deadlifts at 70% 1RM
-Rest 2 min-
AMRAP 5
25 Deadlifts 75/55lbs
10 Bar Facing Burpees
Mandatory Mobility:
3 min calf smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
EMOM 12:
1: 4 Back Squats at 55%
2: 8 Dumbbell Bench Press 50/35lbs
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
There are 5 past classes
Open Gym
10:15AM-11:30AM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
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Ian Wilson
Fun, Friends, & Fitness
EMOM - 135#, up and down legless, lost count on second park, but worked hard.
1
0
Pamela Gehl
1st amrap - 5 rounds 155lbs
2 + 17 deadlifts 2nd amrap
Squat snatches-35lbs, 3 pullups
3
0