Friday Schedule: 6am/8am/9am WOD – 430pm Open Gym
STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds
STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds
STRENGTH:
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
then…
3min. AMRAP:
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds
15/12 Cal Assault Bike Sprint or Row
10 Alt. DB Snatches (50/35lb.)
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds