Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.
5 Front Squats + 400m row.
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row
EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.
5 Front Squats + 400m row.
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row
EMOM x 10min.
2 Power Cleans
2 Front Squats
2 Push Jerks
*Your goal is to start this thing as heavy as you can and just try to hang on for the entire 10
minutes. I would rather you go too heavy and start scaling it down to 1 of everything then go too
light and wish you went heavier.
Rest 3 min. when finished.
5 Front Squats + 400m row.
9/11 Workout since we did not do one. In Teams of 2 each person does 11 reps.
2001 Meter Run
11 Box Jumps (30/24 in)
11 Thrusters (115/75lb.)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115/75lb.)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lb.)
11 Toes-to-Bars
11 Deadlifts (185/115lb.)
11 Push Jerks (115/75lb.)
2001 Meter Row