Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps
Complete 3 rounds for time of:
95-lb squat clean, 30 reps
Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps
Complete 3 rounds for time of:
95-lb squat clean, 30 reps
Strength:
Strict Press: Build to Heavy
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
Metcon
For Time:
30/22 Cal Bike or Row
15 Bar Muscle Ups (coach will give progression options)
75’ Double DB Walking Lunge (#50/35)
0-25’ Farmers Lunge – 25-50’ Front Rack Lunge – 50-75’ OH Lunge
Saturday 05/25/2024
Hero WOD:
BADGER
Complete 3 rounds for time of:
95-lb squat clean, 30 reps
Complete 3 rounds for time of:
95-lb squat clean, 30 reps