Open Gym is for those who have missed a WOD that they really wanted to do. Or for those who want to work on a particular skill. Or maybe for someone who wants to work on a movement that they want to improve, but want to put it into a workout. This Open Gym opportunity is available on Saturdays. There are three trainers on most Saturdays to watch and help with several different WODs at the same time. This is not really an option on any other day. If there is a movement you can’t do because of an injury, or because of a lack of skill in that area, the trainer for that day and class time will find you an acceptable alternative or scale so you can still participate in the Workout Of the Day.

The weather is turning nice, so we are going to take advantage of these days when it is not too hot, or too cold, or too rainy to RUN! Again, there are alternative workouts or movements for injuries. We will try to preserve the desired stimulus of the original WOD with the alternatives.

MONDAY 5-7-18
Strength WOD: Back Squat
then:
For time:
10-20-30
Slam Balls (25,20)
Walking Lunges
Overhead Squats (95,65)

TUESDAY 5-8-18
For time:
Mercato 5K Run

WEDNESDAY 5-9-18
Front Squat
3-3-3-2-2-1-1-1

THURSDAY 5-10-18
"Jack"
AMRAP in 20:00
10 Push Press (115,80)
10 KB Swings (53,35)
10 Box Jumps (24,20)

FRIDAY 5-11-18
Strength WOD: Power Clean
then:
AMRAP in 10:00
7 Med Ball Cleans (20,14)
7 Burpees

SATURDAY 5-12-18
Open Gym from 8 to 10am
Posted in Workout of the Day

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