Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups
STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups
STRENGTH
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
Back Squat 5×3 80%
Then
Front Squat
5 Front Squats @ 68% 1 RM Front Squat
5 @ 73% 1 RM Front Squat
4 @ 75% 1 RM Front Squat
4 @ 78-80% 1 RM Front Squat
3 @ 80-83% 1 RM Front Squat
WOD
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups
4 Rounds
15/12 Calorie Row
15 Toes to Bar
100ft Farmer Carry 70s/50s HEAVY
5 Bar Muscle Ups or 5 strict pull-ups