Join us this Saturday for the CHAD1000x Hero WOD! Click HERE if you want to register.

 

Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

On a 1:30 clock:

Snatch Balance

2 @ 30% of 1-rm Snatch

2 @ 40%

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 85%

1 @ 85%

 

For Quality

 

Lift 2:

On a 1:30 clock:

Squat Snatch

(same percentages and reps as snatch balance)

 

For Quality

 

Lift 3:

On a 4:00 clock:

50-ft Back rack lunges (25-ft down, turn, 25-ft back)

 

4 Sets For Quality, build in weight each set

 

Core Work:

30 Kettlebell Russian twists

20 GHD Sit-ups

1:00 Tuck hold

 

3 Rounds for Quality

 

 

†MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

Post results and experiences in the comments