Open Gym with Sean @ 9:30 am
Bench Press: 5,5,3,3,2,2,1 (max rep) Seven rounds for time of: 10 Wallball shots, 20/14 pound ball 10 Pull-ups
Warm up: Row 500 meter as fast as possible! (Who will have the fastest time for the leader board) Recovery mobility after Push Press: 5X3 For time: 50 Push-ups Row 1000 meters 30 [...]
Deadlift : 5X3 Three rounds for time of: Run 800 meters 25 GHD Back Extensions or 50 good mornings 25 GHD sit ups or 50 Ab Mat sit ups
Tall Squat Cleans: 5X3 7 rounds for time of: 10 Med ball cleans (20lb/14lb) 10 Burpees
Press : 5X3 “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
OPEN GYM WITH ROB !
Rob will be having open gym Sunday morning @ 9:30 ! TEAM WOD !
Deadlift: 5X3 (Go Heavy) Complete as many rounds in 12 minutes as you can of: 65/45 pound Thruster, 10 reps 10 pull-ups