Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
Weighted Strict Pull Up
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run
Strength:
Weighted Strict Pull Up
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run
Strength:
Weighted Strict Pull Up
Weighted Strict Pull Up
or
Every 30 Seconds (10 Rounds)
Work on Strict Pull Ups unweighted by doing 1 Rep every 30 seconds in your most difficult form.
WOD 1
AMRAP in 8
10 Burpees
10 Ring Rows
10 KBS (55/35)
REST 2 Minutes between WODs
WOD 2
AMRAP in 8
10 V-Ups
10 Jumping Squats
100 Meter Run