Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)
STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)
STRENGTH – Back Squats
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
Every 4 min. x 5 Rounds:
12 Cal Row
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
WOD
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)
15 min. AMRAP:
30 Double Unders
10 Power Snatches (135/95)
30 Double Unders
10 Full Snatches (135/95)
30 Double Unders
10 OHS (135/95)