WOD - Tuesday, 1.20.15

I hope everyone enjoyed their MLK day. We have some news to deliver today; for those of you crazy enough to come to the gym before work, we are going to try an experiment. We are going to start an open gym at 5am. That's right, 5am open gym starts Tuesday. We will see how it goes, if you guys like it and value it, we will plan to keep it. Thank Janey, she has been on me for a year or so to get this going and has volunteered to be the person to open the gym every day.

a2.jpg


Warm Up

20 Wall Balls

Walking Elbow to Instep with Rotation

Squat Thoracic Rotation (10 each side))

10 Tuck Jumps

 

Strength:

In 15 minutes, go as heavy as possible:

3 Snatch Lift Offs+2 Hang Squat Snatch+1 OHS
 

WOD:

21-15-9

Power Snatch (115/80)

Box Jumps (24/20)

-then-

20 Overhead Squats (115/75)

 

Fitness

Warm up:
10 KB swings
walk 2 lengths of the gym with KB Overhead
10 KB swings
walk 2 lengths of the gym with KB overhead in other hand
10 SDHP
lunge 1 length of the gym with KB overhead
10 SDHP in other hand
lunge 1 length of the gym with KB overhead in other hand

EMOM 8 minutes

5 strict pull ups (Weight or band as necessary)

WOD

10 Rounds

10 HR push ups
Bear walk 10m
20 air squats
Bear walk 10m