This week is the last week of the open, there has been a great showing every week so far. Let make this Saturday the best one yet! See you all there!
MONDAY:
A)
For time:
42 Calories
21 Clean and jerks (75/55)
30 Calories
15 Clean and jerks
18 Calories
9 Clean and jerks
B)
Back squat:
5x5
90 sec btw sets
*Increasing weight after each set
TUESDAY:
A)
2x1000m row
*60 sec btw sets
B)
For time:
10-9-8-7-6-5-4-3-2-1 of:
Handstand push ups
Thrusters (95/65) *1 sec pause
*30 Double unders after each set
WEDNESDAY:
A)
2x1000m row
*60 sec btw sets
B)
4 Rounds for time:
20 KB swings
20 Box jumps
20 Burpees
THURSDAY:
A)
3 Rounds: (not for time)
15/10 Calories
20 Strict pull ups (use band to go unbroken)
5/5 Windmills
3 Wall walks
B)
For 25 minutes:
60ft sled push (Heavy)
- 60 seconds rest -
6 High box jumps (step down)
- 60 seconds rest -
10/5 Calorie bike sprint (ALL OUT!)
- 60 seconds rest -
FRIDAY:
A)
14 Minute AMRAP:
1/1 Turkish get ups
2/2 Windmills
3/3 KB snatches
4 Man makers
B)
Back squat:
5x2
90 sec btw sets
*Increasing weight after each set