Friday Schedule: 6am/8am/9am WOD – Open Gym Time 430pm
Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row
Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row
Strength:
20min. running clock…
20min. running clock…
Min. 1: 8-10 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Metcon
For Time:
21 Hang Power Cleans
21 Thrusters
21 Cal Row
15 Hang Power Cleans
15 Thrusters
15 Cal Row
9 Hang Power Cleans
9 Thrusters
9 Cal Row