WORKOUTS 2/12-2/17

SIGN UP FOR THE OPEN!

MONDAY

Metcon

Amanda

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

Weightlifting

Shoulder Press

3×8
Start at 55%
Add 3-5%
Rest 3 mins

TUESDAY

Weightlifting

Front Squat

5-5-4-4-3-3-3
Start @75%
Add 3%
Rest 3 Mins

WEDNESDAY

Metcon

Score Reps

5 sets

3 Mins

20 Power Snatch 75/55

12 Lateral Burpees over Bar

Max Chest to bar

rest 2 Mins

THURSDAY

OPEN GYM OR

Metcon

50-40-30-40-50

Unbroken Double unders

500/400M Row

TC 25

Gymnastics

Toes To Rings

5×12

FRIDAY

Metcon

Score Time

100 Wallballs 20/14
400M Run
200′ DB Overhead Walking Lunge 1×50/35

TC 13

Gymnastics

Rope Climb

15 Min clock
Rope climb skills

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

Sharing is caring!