Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength
Bench Press
5 × 5 @ RPE 8
Between sets:
10–12 DB or ring rows
WOD — “Friday Five”
5 Rounds for Time
- 10 DB hang clean & jerks
- 10 pull-ups
- 10 burpees
Time Cap: 15 minutes
Goal
This should be quick.
Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—
Strength
Bench Press
5 × 5 @ RPE 8
Between sets:
10–12 DB or ring rows
WOD — “Friday Five”
5 Rounds for Time
- 10 DB hang clean & jerks
- 10 pull-ups
- 10 burpees
Time Cap: 15 minutes
Goal
This should be quick.
Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—
Strength
Bench Press
5 × 5 @ RPE 8
Between sets:
10–12 DB or ring rows
WOD — “Friday Five”
5 Rounds for Time
- 10 DB hang clean & jerks
- 10 pull-ups
- 10 burpees
Time Cap: 15 minutes
Goal
This should be quick.
Athletes should choose a DB that allows the 10 clean & jerks to be completed unbroken each round—