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:

1 Power Snatch ⇒ 1 Squat Snatch

1 Complex @ 65%

1 @ 65%

1 @ 65%

1 @ 65%

1 @ 65%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

 

For quality

 

Lift 2:

On a 4:00 clock:

Barbell front rack walking lunges

50-ft (25-ft down and 25-ft back)

 

4 Sets for max load

 

Lift 3:

On a 2:00 clock:

10 Ring dips*

 

4 Sets for quality

*Goal is to perform each set unbroken

 

Core Work:

Every minute on the minute:

1: 0:30 GHD Sit-ups

2: 0:30 Kettlebell side bends (right)

3: 0:30 Kettlebell side bends (left)

4: 0:30 Back extension hold

 

4 Sets 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