Wednesday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – Open Gym 9am/530pm
Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest
Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest
Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest
To Be Announced on site