Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH:
Deadlift (same as last week)
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:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges
STRENGTH:
Deadlift (same as last week)
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:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges
STRENGTH:
Deadlift (same as last week)
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:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges