Sunday (072416)

Open Gym from 10am to Noon with myself and Nikolle. Come in and make up a missed workout or practice something you've learned recently.  Heres a suggested workout:


Open Gym Workout

The Skill: Collect as many Double Unders as possible in 5:00 (or 500 for time).


The Conditioning: 4 RFT

21 Calorie Row

15 Overhead Squats (95#/75#)

9 Pull Ups

-Overhead Squats: if you are not familiar with the overhead squat then sub front squats. Use a weight that allows 15 in a row but only if you nail it. Do not be afraid to use a weight that requires a set of 10 and then a set of 5.


-Pull Ups: Sub 3 sets of 3 Jumping Pull Ups per round. I want you to let go of the bar entirely, even if just briefly. Also, squeeze at the top of the movement as best you can when your chin is over the bar.