Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)