WORKOUTS 3/11-11/16

WEEK 3 OF THE OPEN!

MONDAY

Gymnastics

Bar Muscle-ups

5×4

Every 2 mins

-banded

-box/jumping

-Low bar

Metcon

Score Time

15 pullups

12 Shuttle runs

10 Chest to bar

8 Shuttle runs

5 Bar muscle ups

4 Shuttle runs

* 1 shuttle is 25′ down & back.

TC 8

TUESDAY

Metcon

Score Reps

EMOM 24

12-16 Wall ball 20/14

2-4 Rope climb

12-16 Kettle bell swing 53/35

2-4 Wall walk

WEDNESDAY

Weightlifting

7 Sets

COMPLEX

Power Snatch

Hang Snatch

Overhead squat

Start at 45% of Snatch

Rest 2:30Mins

THURSDAY

OPEN GYM OR

Metcon

Score Time

200M Run

2 min rest

400M Run

2 min rest

800M Run

2 min rest

1000M Run

*Find pace that allows you to move the whole time without walking

FRIDAY

Metcon

24.3!

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

24.3 HEATS 10:40ish!

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