Wednesday Schedule: 6am/8am/9am/530pm WOD
WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.
WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.
WOD
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.
0-9min…
2 Rounds:
500m Row
400m Run
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
4 Box Jump Overs (24”/20")
18-27min…
2 Rounds:
500m Row
400m Run
27-35min…
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
Note: Stop no matter where you are at 1 prior to starting the next segment so you have enough gas for the next section.