Workout Of the Day
A.) Make 1 Snatch attempt every minute on the minute for 10 minutes
*Score is max load/ total weight snatched across the sets
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B.) AMRAP in 20 minutes:
20 Wall Ball
250 meter row
2 Rope Climbs
10 Dips
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Danny encourages Joe through the final reps of yesterday's Benchmark
Workout Of the Day
ALL INDIVIDUAL TODAY
A.) 20 minutes
Look back through this week and choose a “Part A” that you missed and make it up here
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B.) 4 rounds for time:
Run 220
20 Sit ups (can be GHD)
5 Hang Snatch (95/65)
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A few of last night's Open Gym Gang
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Tomorrow:
BENCHMARK - 9AM
Workout Of the Day
A1.) Shoulder Press
5 sets X 3 reps, heaviest possible, rest 60
A2.) Back Extension
5 sets X 15 reps, rest 60
*A1 & A2 are alternating
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B.) AMRAP in 20 minutes:
10 Burpee Box Jumps
15 Calorie Row
20 DB Renegade Rows (10L/10R - alternating)
___________
Danielle N.
Results
Workout Of the Day
A.) Deadlift
3 X 10 @ 70% - rest 2:30 between sets
*Reps are Touch-n-Go
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B.) AMRAP in 15 minutes:
Run 200 meters
2 Rope Climbs
Run 200 meters
15 Toes to Bar
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Eric & Emily
Results
Workout Of the Day
A.) Back Squat
5 sets X 3 reps @ 75%
*3 – second hold in rock bottom for each rep
**Rest 2 minutes between sets
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B.) For Time:
15 Thrusters (105/75)
500 meter row
30 Push Ups
12 Thrusters
400 meter row
24 Push Ups
9 Thrusters
300 meter row
18 Push Ups
3 Thrusters
200 meter row
6 Push Ups
*20 minute time cap
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Jen, Steve, and Dan
Chris E.
Workout Of the Day
A.) Hang Snatch
7 X 1, heaviest possible
*Rest 60 seconds
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B.) 3 rounds:
AMRAP in 1 minute:
Double Unders
AMRAP in 1 minute:
Sit Ups
AMRAP in 1 minute:
HSPU
AMRAP in 1 minute:
KB Swings (70/53)
*Rest 2 minutes between rounds
**There is NO programmed rest between movements
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Results
Workout Of the Day
A.) Clean & Jerk
Make 1 attempt every 90 seconds at your heaviest possible, for 9 rounds:
(1) 0:00
(2) 1:30
(3) 3:00
(4) 4:30
(5) 6:00
(6) 7:30
(7) 9:00
(8) 10:30
(9) 12:00
*Loads may change if necessary
**If you miss an attempt, it counts as one of your rounds
***Total all pounds moved & your best lift
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B.) 4 Rounds for *time:
7 Burpee Pull Ups
14 Box Jumps (24"/20")
21 Wall Ball (20/14)
(Burpee Pull Ups are exactly what they sound like)
*20 minute time cap
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Heat #1 of Benchmark "Nancy" hits the turn around
Results
Special Mother's Day Benchmark
9AM
Only the "Ladies" in the bucket!
_______________________________________
Workout Of the Day
Team WOD
“Over and Out”
5 Rounds
250 meter row
20 Push Ups
16 Overhead Traveling Lunges (45/25)
12 Push Press (105/75)
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Results
Workout Of the Day
A.) Power Clean
7 X 2, touch and go, heaviest possible
*Rest 90 seconds
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B.) AMRAP in 3 minutes
Double Unders
+
Every Minute On the Minute (EMOTM) for 10 minutes:
3 Burpees
6 Box Jumps
15 Sit Ups
+
AMRAP in 3 minutes
Double Unders
*Part B is 16 minutes straight through
**Score is total DUs and Total Sit Ups
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Branden
Results
