Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike
STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike
STRENGTH
Strict Press
3×3 @ 50%
3×2 @ 60%
2×2 @ 70%
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
1 attempt to max.
WOD
40 KBS
30 Pull Ups
40 SA DB Floor Presses (20 each arm)
30 Box Jumps
40 SA Rows (Plank Position Renegade style-20 each arm)
30 Burpees
400 Meter Run
30 Calorie Row or Bike