Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders
STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders
STRENGTH
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
METCON
For Time:
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
50 Double Unders