Open Gym/ Yoga

Stonewall

Teams of 4

2 people working at a time

120 Double Unders

Then: 6 rounds

28 Clean & Jerk (185/115)

69 Bar Facing Burpees

Then:

400m run together

A. Warm up movements – focus on muscle-ups

B. No Rest for the Unbroken

6 rounds for time

400m Run

20 Unbroken Wall Balls (30/20)

4-7 Unbroken Bar Muscle Ups

notes: scale muscle-ups to pull-ups, scale med ball weight, then scale to NOT unbroken

A. Dips 5 x 3 – add weight to ensure 5 is a working set.

B. 4 rounds for time

Row 500m

rest 3:00

Score = total time of all 4 rows

A. Tabata KBS (35/20)

Rest 4:00

Tabata Burpee

B. Partner WOD

Devil is in the Dumbells

100 Devil Press (40/30) – 1 person working at a time

• Each time you switch 5 DB Thrusters each

25 squat cleans 95/65

run 800m

3 rounds

A. Behind the Neck Jerk – heavy single

B. Low Carb DT + Rope

Descending Rounds – lighter weight (95/65)

12-9-6 – 1 rope climb

10-7-4 – 1 rope climb

8-5-3 – 2 rope climbs

6-4-2 – 2 rope climbs

4-3-1 – 3 rope climbs

Deadlift, Hang Clean, Shoulder to Overhead

A. Back Squat – work to a heavy double- 20 minutes

B. 5 rounds for time

7 Back Squat (155/105)

14 Hand Release Push Ups

Patriot Day Push Pull Meet

Bench Press 1-1-1

Deadlift 1-1-1

“Saved by the Barbell”

3 rounds

1min. Max Burpees

1min. Max Wall Balls

1min. Max Deadlifts (115/75)

1min. Max med-ball sit-ups

1min. Max hang power cleans

Rest 1 minute