Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!

 

Open Gym

1200-1330 AND 1700-1830

Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

Every 2:00, perform one complex of:

Power snatch + Hang squat snatch + 2 Overhead squats

@ 25-35-45-55-65-70-75-80-85% of 1-RM snatch

 

For quality

 

Lift 2:

Every 2:00, perform:

Dumbbell Bench Press

10-8-6-6-4-4 rep rounds

Increasing load each round

 

For quality and load

 

Lift 3:

Every 2:00, perform:

Shoulder Press

10-10-10-10-10

Increase load each round

 

For load

 

Core Work:

15 GHD sit-ups

30 KB side twist

0:45 Hollow/Low plank hold*

1:00 Rest

 

4 rounds for quality

*Rounds 1 & 3 perform hollow hold. Rounds 2 & 4 perform a low plank hold.

 

†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