Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry
STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry
STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry