Tuesdays Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
ROWVEMBER RULES: Read Mondays Rules as they apply to the entire week. No more than 1000 Meters each day and if you row 1000 Meters each day you get a bonus of 1000 meters added at the end. No rowing on Saturday
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
WOD
7 ROUNDS FOR TIME
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Pull-Ups
7 Wall Balls (20/14lbs.)