Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm
STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.
WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.
WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
STRENGTH
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4 – % based off of 1RM Jerk
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 60%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 65%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 70%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 75%
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 80%
*Do a set every 2 minutes.
WOD
5 Sets – Min 1-4 equals 1 Set and then it restarts. 20 min total
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar or Hanging Knee raises (Rounds 1, 3 and 5)/Max Bar Muscle Ups or Pull-Ups
(Rounds 2 and 4)
Minute 4: Rest
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
*Max Bar Muscle Up in minute: 10 aka stop if you get to 10.