Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
Deadlift
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section
Strength:
Deadlift
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section
Strength:
Deadlift
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD
3min. AMRAP:
8 Shuttle Runs
8 Box Jumps
3min. AMRAP:
10 Shuttle Runs
10 Box Jumps
3min. AMRAP:
8 Wallballs
8 Cal Bike or Row
3 min. AMRAP:
10 Wallballs
10 Cal Bike or Row
REST 1 min. Between Each Section