Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength A
Deadlift — 4 × 2 @ RPE 8.5–9
Rest 2:30–3:00.
Strength B
Strict Press — 5 × 3 @ RPE 8.5
METCON — “No Time to Think”
For Time
21-15-9:
- KB swings
- Hand-release push-ups
After each round:
- 30 double unders
So:
21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU
Time Cap: 10 minutes.
Strength A
Deadlift — 4 × 2 @ RPE 8.5–9
Rest 2:30–3:00.
Strength B
Strict Press — 5 × 3 @ RPE 8.5
METCON — “No Time to Think”
For Time
21-15-9:
- KB swings
- Hand-release push-ups
After each round:
- 30 double unders
So:
21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU
Time Cap: 10 minutes.
Strength A
Deadlift — 4 × 2 @ RPE 8.5–9
Rest 2:30–3:00.
Strength B
Strict Press — 5 × 3 @ RPE 8.5
METCON — “No Time to Think”
For Time
21-15-9:
- KB swings
- Hand-release push-ups
After each round:
- 30 double unders
So:
21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU
Time Cap: 10 minutes.