Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row
Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row
Strength
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
150/100m Row