Monday 2-20-17

Well, the week is here, the first week of the Open. Teams will be posted today so be on the lookout!  

Join us this Thursday evening for the live release of the first Open workout. We’ll be at the gym watching it as it is released at 7pm. 

Also, this Thursday, we will have normal RomWod going on, but that evening, we will be doing a “Kipping” class to help you all try to get your Toes 2 Bar, your Pullup or Chest 2 Bar and perhaps even a Muscle Up. That will start at 5:30pm so try to be there if ya can. 

Swink Sweat 

3×5:00 with 2:00 rest 

(1) 200 Singles/100 Double Under buy in

Then AMRAP of:

-12 DB Swings 

-12 Pikes

(2) 150 Singles/75 Double Under buy in

Then AMRAP of:

-9 DB Swings 

-9 Box Jumps 

(3) 100 Singles/50 Double Under buy in

Then AMRAP of:

-6 DB Swings 

-6 Box Over Burpees 

Swink Fundamentals 

-Shoulder Mobility 

Skill:

-Squat Snatch 

12:00 AMRAP 

-6 Clean and Jerks, RX (135/95) RX+ (185/115)

-9 Toes 2 Bar

-12 Box Jumps 

Immediately after, go right into:

-7:00 to find heavy single on Snatch 

These coupons are at the gym for anyone wanting to get some more gear before the Open!