Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.
STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.
STRENGTH
6 Sets to build to a 5 rep max Split Jerk
In between each set complete 1-12 heavy weighted Sit-Ups or 10-12 reps of heavy hanging knee raises. Rest 2-3 min between sets.
WOD
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.
20 Rounds For Time:
4 Alt. DB Snatch
4 Box Jump (24/20")
4 Handstand Push-Ups
Time Cap: 17min.