WORKOUTS 3/4-3/9

WEEK 2 OF THE OPEN!

MONDAY

Gymnastics

Tabata- air squat+Push up

Score Reps

16 Rounds

:20 On :10 Off

Air squat

Push up

*Alternate

Round 1 score-AS

Round 2 score-PU

Metcon

Score Time

21-15-9

Calories

Hang power snatch 75/55

Push press 75/55

TC 7 Min

TUESDAY

Metcon

Score Time

3 Rounds
200M run
16 Pull up

16 Overhead squat 95/65

Then

3 Rounds

200M Run

16 Hang power clean 95/65

16 Toes to bar

WEDNESDAY

Weightlifting

Clean and Jerk

10×2
Singles
Start at 50%
Add 5%
Rest 2-3 Min

THURSDAY

OPEN GYM OR

Metcon

30 Mins cardio

Score Checkmark

10 Mins on each

Ski

2 Min rest

Bike

2 Min rest

Row

FRIDAY

Metcon

24.2!

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

24.2 HEATS 10:40ish!

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