Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm Open Gym
Strength
Front Squat
- 5 × 4 @ RPE 8
- Rest 2:00 between sets
Then:
- 3 × 10 DB Romanian deadlifts
- 3 × 12 weighted sit-ups
WOD — “Leg Day”
4 Rounds for Time
- 12 DB front-rack walking lunges
- 15 wall balls
- 10 burpees over DB
- 200m run
Time Cap: 18 minutes
Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.
Strength
Front Squat
- 5 × 4 @ RPE 8
- Rest 2:00 between sets
Then:
- 3 × 10 DB Romanian deadlifts
- 3 × 12 weighted sit-ups
WOD — “Leg Day”
4 Rounds for Time
- 12 DB front-rack walking lunges
- 15 wall balls
- 10 burpees over DB
- 200m run
Time Cap: 18 minutes
Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.
Strength
Front Squat
- 5 × 4 @ RPE 8
- Rest 2:00 between sets
Then:
- 3 × 10 DB Romanian deadlifts
- 3 × 12 weighted sit-ups
WOD — “Leg Day”
4 Rounds for Time
- 12 DB front-rack walking lunges
- 15 wall balls
- 10 burpees over DB
- 200m run
Time Cap: 18 minutes
Intent: Moderate weights and steady movement. Athletes shouldn’t have to put the DBs down during the 12 lunges.