Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
– 10 cal Row
– 4 Wall Walks (scale as needed)
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
– 10 cal Row
– 4 Wall Walks (scale as needed)
Strength:
Every 2 Minutes (x6)
1 Power Clean
1 Low Hang Power Clean (below knee)
1 Hang Power Clean (above knee)
Metcon:
EMOM 10
– 10 Toes-to-Ring (or V-Ups)
– 15 Wall Balls 20/14 lbs (14/10 lbs)
EMOM 10
– 10 GHD Sit-ups (or 15 Sit Ups)
– 12 Double DB Hang Clean & Jerk 50/35lbs (35/20 lbs)
– 10 cal Row
– 4 Wall Walks (scale as needed)