Friday Schedule: 6am/8am/9am WOD – Open Gym 9am/430pm
STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight
WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks
STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight
WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks
STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight
WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks