Re: Open Gym. Attendance was pretty good this past Saturday with a number of you doing something I highly encourage: expanding the tool box beyond what we’d do in a session. Whether it’s due to space restrictions, equipment availability, or the difficulty in quantifying a movement, we have a number of tools we don’t take consistent advantage of. The battle ropes, dragging tires, flipping tires, sledgehammers, 30 degree treadmill, sandbags etc all have ambiguities or restrictions that make them hard to program, but they are VERY valid exercise modes and a great way to introduce even more variance in your prescription. Pick a tool and go max reps in a minute, off for a minute x 5 cycles, if you’re at a loss for what to do. And/or see myself, Jade or Whitney.
Monday- For time: 10 to 1 of Overhead Squat 95/65, Over The Bar Burpees
Tuesday- Intervals Women: 2 on, 4 off Airdyne for calories. Men 1 on, 2 off 5 burpee buy-in, max reps heavyrope.
Wednesday- 20 Minutes of Open Gym dedicated to your weaknesses. Muscle ups, kipping pullups, snatch technique, Double Unders, handstand pushups. Your choice.
Additional Training TBD
Thursday- A) Thruster Cluster: Max Rep Thrusters 95/65 as follows. 1 minute on, 1 minute off, 2 on, 1 off, 3 on, done. Rest 10. B) For time 50 Bench press 135/80, 50 Touch the ground Box Jumps 24/20, Athlete’s choice on the division of labor.
Friday- Open WOD 14.4. Against a 14 minute clock: 60-calorie row, 50 toes-to-bars, 40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb, 20 muscle-ups