Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength A
Deadlift
5 × 3 @ RPE 8–8.5
Strength B
Strict Press
5 × 4 @ RPE 8
METCON — “Six Shooter”
6 Rounds For Time
- 6 DB push press
- 8 toes-to-bar (hanging knee raises or v-ups)
- 10 KB swings
Time Cap: 12 minutes
Three movements – quick transitions!
Goal: 7–10 minutes.
Strength A
Deadlift
5 × 3 @ RPE 8–8.5
Strength B
Strict Press
5 × 4 @ RPE 8
METCON — “Six Shooter”
6 Rounds For Time
- 6 DB push press
- 8 toes-to-bar (hanging knee raises or v-ups)
- 10 KB swings
Time Cap: 12 minutes
Three movements – quick transitions!
Goal: 7–10 minutes.
Strength A
Deadlift
5 × 3 @ RPE 8–8.5
Strength B
Strict Press
5 × 4 @ RPE 8
METCON — “Six Shooter”
6 Rounds For Time
- 6 DB push press
- 8 toes-to-bar (hanging knee raises or v-ups)
- 10 KB swings
Time Cap: 12 minutes
Three movements – quick transitions!
Goal: 7–10 minutes.