070922

8AM - Open GYM & Intro

​9AM - Advanced WOD

A. Metcon (Time)
10 Burpee Chest to Bars or Hip to Bars
(Rx+ Muscle Ups)
30 Shoulder to Overhead (95/65) (Rx+ 115/75)
-at 5:00-
20 Chest to Bar Ups
20 Shoulder to Overhead (115/75) (Rx+135/95)
-at 10:00-
30 Pull Ups
10 Shoulder to Overhead (135/95) (Rx+155/105)

B. Functional Bodybuilding
3 Rounds
10 Barbell Upright Rows @ moderate weight
15 Seated Single Arm DB Press (each side) @ moderate weight
20 Leaning Lateral Raise (each side) @ maintain quality
8 Roll Outs
16 wtd GHD sit ups

-Rest as needed between rounds-

10AM - Community WOD
A. Metcon (Reps)
6 min AMRAP
800m Run
*Max Bear Crawls

B. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)
15 min AMRAP
6 Shuttle Sprints
8 Box Jump Overs (24/20)
10 Push Press (115/75)

C. Metcon (No Measure)
5 Rounds
(0:45) - Max Pull
(0:15) - Rest
(0:45) - Max Push
(0:15) - Rest
(0:45) - Max Hip Contraction
(0:15) - Rest

PULL PROGRESSION
MU, C2B, Pull Ups, Inverted rows, ring rows, banded rows, curls

PUSH PROGRESSION
HSPU, Z Presses, Bench press, push ups, dips, db skull crusher, tri ext