6/15/17

 

 

 

Starting this Saturday from 10:00-11:00am we are programing Saturday team/partner wods. There is still open gym durning this time as well. 

Warm Up 10 min
2 Rounds
200 M Run w/MB
10 MB DL
10 Burpee over MB

Mobility: 5 mins
KB Calf Crush 2 mins per leg

Strength: 15 Mins
3×8 Super Set Climbing
Straight Bar Skull Crushers
Lat Press Down (use band and pvc)

Metcon: 15 mins
21-15-9 reps
Deadlift 225/155
Ring Dips

Elite Comp Class:

1)Gymnastics
15 min
3 Supersets @ the following %s
Strict HSPU – (90+1 rep / 80+1 rep  / 70+1 rep)
Hanging L-Sits (90/80/80)
3 Min Rest
2) Deadlift 20 mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Conditioning
3 Rounds 20 cap
7 Thrusters 165/115
10 MU
7 Snatch 165/115