Wednesday GS&C
3 rounds for quality of:
12 Zottman Curls, pick load
12 Dumbbell Around-the-World Rotations, pick load
10 L/10 R Single Arm Tricep Kickbacks, pick load
4 ROUNDS: 4 MIN AMRAP
30 – 40 Bike Calories
max reps in remaining time Box Jumps or Step Ups
Rest 1:30 btw rounds
Tuesday GS&C
8 MIN EMOM
MIN 1: 1 Rope Climb
MIN 2: 10 Back Rack Alternating Lunges, pick load
*Back Rack Alternating Lunges- start with an empty bar and build to workout weight.
16 MIN AMRAP
2 Rope Climbs
12 Back Rack Lunges
18 Sit-ups
24 Russian Kettlebell Swings
Monday GS&C
For time:
Run, 800 m
30 Cal Row
30 Dumbbell Shoulder-to-Overheads
Run, 600 m
20 Cal Row
20 Dumbbell Shoulder-to-Overheads
Run, 400 m
10 Cal Row
10 Dumbbell Shoulder-to-Overheads
Saturday GS&C
Complete as many rounds as possible in 17 mins of:
20 Jump Ropes
17 Deadlifts
20 Jump Ropes
17 Toes-to-something
20 Jump Ropes
17 Wall Balls
Friday GS&C
It’s the last Open workout of the season. Come in ready to work hard and smile!