Friday Schedule: 6am/8am/9am WOD – Open Gym 9am/430pm
Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row
Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row
Weight: 3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible)
METCON:
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row
9 Rounds:
4 Alternating DB Snatches
4 Burpees
7 Rounds:
3 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 Burpees
3 Rounds:
5 Shuttle Runs
10 Cal Row