Workout of the Day

OPEN GYM
Accumulate 10 robe climb
Rx+ legless

COMMUNITY WOD
10 rft
3 dead 275 / 195
*Scale to 70% of 1RM
6 T2B
9 WB

0 – 10:00
Warm up

10:00 – 20:00
Build to opening hang power snatch weight

20:00 – 30:00
Every 2:30 for 10:00 (4)
Hang PS x 1.1.1
*Start at challenging weight and build as able

30:00 – 50:00
Every 2:00 for 20:00 (10)
3 HSPU
Rx+ strict
Rx++ strict deficit

50:00 – 60:00
10:00 for quality
100m FW AHAP
10 alt SLOW groiners (not a mountain climber!!)
:30 in dead btm of squat
5 PVC cuban press

EMOM 5:00
:20 HS walk practice

EMOM 30:00
A – 15 cal row
Sub :45 ME row
B – 5 GHD
C – 50 doubles
Sub :45 ME doubles

Jog easy 800

EMOM 5:00
:20 HS walk practice

21-15-9
Pullup
PC 115 / 75
Bar facing burpee

3 rfq
10 ring row
8 DB curl R AHAP

8 DB curl L
10 alt lateral step over
50M btms up KB carry R AHAP
50M btms up KB carry L

0 – 10:00
Warm up

10:00 – 20:00
Build to opening squat weight

20:00 – 30:00
Every 2:30 for 10:00 (4)
Squat x 4
*Start at challenging weight and build as able

30:00 – 40:00
Build to opening PP weight

40:00 – 50:00
Every 2:30 for 10:00 (4)
PP x 4
*Start at challenging weight and build as able

50:00 – 60:00
10:00 for quality
Jog easy lap
:45 front plank
:20 supinated hang
:45 side plank L
3 inch worms
:45 side plank R