Thursday Schedule: 6am/9am/530pm WOD – Open Gym 9am/530pm
ROWVEMBER RULES SAME ALL WEEK
STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
STRENGTH
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
WOD
5 Rounds
3 min AMRAP
Rest 1 min between rounds
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
3 min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups