Friday 061716

It’s FRI-YAY!!! Brandon, you can do another day!!!

Sunday Open gym hours will be 9a to 10a instead of 12-2. Happy Father’s Day to all your DAD’s!!

Dynamic Warm-Up – Mobility
Prepare for..


4-Minute AMRAP with Bonus Time Description- Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes.

20 Box Jump Overs | Step Overs
15 Toes to Bar | Anchored Toes to Bar | Sit Ups
10 Clean & Jerks  155/105 (weight increases each round and per Level I II III)

**see board for masters weights and rep schemes.

*Scale reps and weight of movement as needed for smooth mechanical progression on A .  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.




One thought on “Friday 061716

Leave a Reply