Strength

E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+

Conditioning

3 Rounds
10 Bar Facing Burpees
10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)
10 Bar Facing Burpees
10 Toes to Bar (Fx: 7) (Rx+: 15)

Special Schedule Today!

9 AM: Programmed WOD (see below)
10 AM: Open WOD 21.1 makeup
11 AM: Coach Cooper’s Toe-to-Bar Clinic

Strength

EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar

Conditioning

4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest

T2B Clinic with Coach Cooper

A quick request for tomorrow’s T2B Clinic with Coach Cooper at 11am –  If you are currently signed up but don’t think you can make it, please drop today so someone else can have your spot.  If you are on the waitlist, keep an eye on your spot in the morning. We all know there will be drops over the next day

Conditioning

E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest

Open Workout 21.1

The Open workouts start TODAY, so make sure you get in and rep your new teams!

Intramural Open Team Rosters

Strength

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning

AMRAP 10
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14) (Rx+: 11’/10′)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

Switch hands every 5 reps on DB Hang Clean and Jerks.