Monday Schedule: 6am/8am/9am/530pm WOD – Open Gym 9am/530pm – SPIN 530pm
Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min
WOD
FOR TIME:
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice
Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min
WOD
FOR TIME:
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice
Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min
WOD
FOR TIME:
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice
27-21-15-9
Wall Balls (20/14 lbs)
Deadlifts (185/125 lbs)
Push-ups
Goal: 14-16 min
Time Cap: 17 min
Scale 1:
Wall Balls (14/10 lbs)
Deadlifts (135/95 lbs)
Knee Push ups
Scale 2:
20-15-12-6 reps
weight is athletes choice