March 30 2020
If you can, be at the gym at noon today (Saturday). We'd like to get everyone back into the competitive vibe so we'll all be hitting a workout "Open Style" with judged and heats first, then we'll have some extra programing for you to work on afterwards.
BSG
RX Variation
200ft HS walk (needs to be in 10ft increments)
20 DB Box Step Overs; 24/20
Row 1k
12 min time cap
If you have HS walking, but 200ft is too much at a time
3 RFT
50ft HS walk
10 DB Box Step Overs; 24/20
row 300m
12 min time cap
If you do not yet have HS walking
100ft OH Walking Lunge; 95/65
20 DB Box Step Overs
Row 1k
12 min time cap
Then.. Choose your poison
BSG Gas Tank
A. Run 200m, x5 sets
rest 1 min bet sets, rest 4 min before advancing
B. Row 250/200m, x5 set
rest 1 min bet sets, rest 4 min before advancing
C. Ski 250/200m, x5 sets
rest 1 min bet sts
BSG Strong as S***
A. 2 position snatch; floor then mid-thigh 2 sets @ 75%, 2 sets @ 80%
B. 2 Position Clean; floor then mid-thigh 2 sets @ 75%, 2 sets @ 80%
C. 6 sets;
2 box squat @ 80%; rest 30 sec
3 Broad Jump as high and as far as possible!; rest 2:30