Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
ROWVEMBER RULES TODAY: There are no rules – Row all you want as long as the doors are open!
WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to your 1 Rep Max.
WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to your 1 Rep Max.
WOD
For Time:
15 Dumbbell Squats
30 Push-Ups
12 Dumbbell Squats
24 Push-Ups
9 Dumbbell Squats
18 Push-Ups
6 Dumbbell Squats
12 Push-Ups
3 Dumbbell Squats
6 Push-Ups
Rest 3 Min.
STRENGTH
Work on Building up to a 1RM Back Squat.
Set 1: 8 Reps at your Final 20 Rep Weight in our 6 week back squat series
Set 2: 6 Reps added weight
Set 3: 4 Reps added weight
Set 4: 2 Reps added weight
Set 5, 6 and 7 to build to your 1 Rep Max.