Dan Broughton

Please join us for open gym from 10am – Noon

PARTNER WOD: In teams of 2:AMRAP 8Run 4x200m (one sprints, one rests)AMRAP Deadlift @ 275/205Rest 2.5 minutesAMRAP 8Run 4x200m (one sprints, one rests)AMRAP Power Clean @ 185/125Rest 2.5 minutesAMRAP 8Run 4x200m (one sprints, one rests)AMRAP Overhead Squats 135/95

Strength: Pressing StrengthStrict Press 1,1,1Push Press 3,3,3Push Jerk 5,5,5 WOD: AMRAP 88 Sumo Deadlift High Pulls 115/7512 Med Ball Squat Cleans 20/1416 KBS 53/35

Strength: Backsquat, 4×101@50%, 1@60%, 2@70% WOD: Uneven DB work – AMRAP 141 Complex per side of: 1 DB Power Snatch, 1 DB Hang Squat Clean, 1 DB Push Press (40/25)100m Row2 Complex per side100m row3 Complex per sideect

Conditioning: Barbara: 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats, 3 minutes rest after each round. 40 minute time cap.

Gymnastic Strength:Weighted Push Ups – 4 sets of 10-15 repsMax effort hold at the top of a pull up after each set. WOD: 5 Rounds12/10 Cal Bike Sprint10 Ring Push Ups10 TTB30s Ring PlankRest 60s

Skill: EMOM 10:5 Chest To Bar Pull Ups(strict if possible for as long as you can) WOD: For Time:21 Power Snatch 115/7521 Lateral Burpees over BB15 Overhead Squats 115/7515 Lateral Burpees over BB9 Squat snatches 115/759 Lateral Burpees over BB

HERO WOD: Bert Hero WODBertFor Time:50 Burpees100 Push Ups150 Walking Lunges200 Air Squats150 Walking Lunges100 Push Ups50 Burpees*400m run between each movement* U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper… Read more »

Coach’s Gambit: Coach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front Squat,… Read more »

Strength: Front SquatBuild to a heavy front squat (~90-95%), rest 2 minutesThen complete a set of AMRAP at 80% of that number, a set of AMRAP at 60%, and a set at 40% with no rest. WOD: 4RFT (15 min… Read more »