Saturday November 9, 2019

Open gym (Saturday morning 9 am)

IM30 (Saturday morning 930)

A 30 minute class designed to make you move and sweat without the complexity of a heavy barbell or high skill gymnastics!

Every 3 min for 15 min

15 squats

Run 200 m or Bike 500m

15 kB swings

IM60 (Saturday morning 10 am)

Strength/skill:

Squat clean+Front Squat+Jerk

Partner Workout:

18 minutes:

8 squat cleans 205/135

24 hspu or 36 pushups

8 bar muscle ups

Competitors (for anyone that wants a little something more)

24 min clock

30 alt db squat snatch 50/35

1 mile bike

20 alt db squat snatch 50/35

1 mile bike

10 alt squat snatch 50/35

1 mile bike

W/ remaining time find a 1 rm back squat

then once finished do 3 sets of 5-10 GHR

Friday, November 8th, 2019 at 11:57 pm / Competitive, WODS