Open gym tonight! 6-730

Also, open house 10-2 Saturday, April 27 at our current location 114 Poplar!!!

Squat 4-4-4

Great Job Today!

WOD
30 min AMRAP
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*** Buyin at minute 0, 10, and 20 of 10 Squat Clean and Jerks (155, 105). 30 reps in total.
Post total rounds of Cindy.

Strength Wod
– Deadlifts (3,3,3,3, 3, 3)
Post  3 RM – does not have to be touch and go, but minimize rest in between reps to less than 5 seconds

WOD
4 Rounds
3 Min Clock For Work
1 Min of Rest
4 Min + 4 Rounds = 16 Minutes Total
Start With:
400 Meter Run
12 Toes To Bar
** Max KB Swings with remaining time (70, 55)
Post total Kb swing reps for all 4 rounds

Death by clean and jerk”
Every minute on the minute complete 1 power clean and jerk (135, 95), increase one rep on every minute.

(Min 1 – 1 rep, minute 2 – 2 reps, minute 3 – 3 reps…etc until you cannot complete the total amount of reps for that minute.

** If you fail to get to minute 10 you have a 10 burpee penalty every minute until minute 10.
WOD 2
3 rounds for time:
45 sec hanging L-sit hold (accumulate)
50 unbroken double unders
2 rope climbs – touch and go * legs are not to touch the ground, about 1-2 feet above ground inbetween the first and second ascend.
*any scale down (not unbroken dubs or rope climb…etc.will have a penalty of 10 burpees per break)

Pos total time to completion, including burpee penalties