Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely
STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely
STRENGTH
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
5 x 3 Cluster Touch n Go @70% of 1 RM
Then 3 Sets 10 Single Arm/each arm Russian KB Swings
+ 10 SA KB High Pull/each arm.
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely
SPEED WORK
3 Rounds – Rest 30 sec in between movements
2 Rope Climbs
6 OHS (115/75)
10 Bar Facing Burpees
SKILL WORK
30 Unbroken Deadlifts you choose the weight if you break that is your score: choose wisely