Did you know there is a hulk in Open Gym? Check out the shirt (Michelle's). Great job, Coach Mael!

Did you know there is a hulk in Open Gym? Check out the shirt (Michelle's).
Great job, Coach Mael!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EOMOM 10
odd minutes: 1 wall walk or 10′ handstand walk
even minutes: 10 cossack squats + 10 russian kettlebell swings

2. “Almost Nancy″
For time:

Run 400m
21 Overhead Squats 75/53

Rest 2 minutes

Run 400m
18 Overhead Squats 95/63

Rest 2 minutes

Run 400m
15 Overhead Squat 115/73

Rest 2 minutes

Run 400m
12 Overhead Squats 125/83

Rest 2 minutes

Run 400m
9 Overhead Squats 135/93

30 min cut-off

LIII: as rx’d.
LII: Scale weight progressively as needed. Sub Front squats if you are unable to Overhead squat
LI: Three Rounds of:
Run 200m
15 Overhead Squats or Front squats
Rest 2-3 minutes

Have fun!

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