Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
ROWVEMBER RULES TODAY: NO ROWING TOWARDS YOUR ROWVEMBER TODAY!!! TAKE A BREAK!!!
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups
STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
WOD FOR TIME:
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups
50 Cal Row
40 GHD
30 Box Jumps (24/20)
20 Pull-Ups
40 Cal Row
30 GHD
20 Box Jumps (24/20)
10 Pull-Ups
30 Cal Row
20 GHD
10 Box Jumps (24/20)
5 Pull-Ups