Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups or Ab Mat Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups or Ab Mat Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch
WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch
WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch