Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm
Strength: Do Strength after Metcon today. Metcon get a solid warm-up in
Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell
Strength: Do Strength after Metcon today. Metcon get a solid warm-up in
Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell
Strength: Do Strength after Metcon today. Metcon get a solid warm-up in
Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell