Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).
STRICT PRESS (Base Percentages off of last Thursday).
3×3 @ 40% (of your heaviest load last Thursday)
3×3 @ 50% (of your heaviest load last Thursday)
3×3 @ 60% of 1RM
Rest 2 Minutes
Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.
WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)
STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).
STRICT PRESS (Base Percentages off of last Thursday).
3×3 @ 40% (of your heaviest load last Thursday)
3×3 @ 50% (of your heaviest load last Thursday)
3×3 @ 60% of 1RM
Rest 2 Minutes
Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.
WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)
STRENGTH:
STRICT PRESS (Base Percentages off of last Thursday).
STRICT PRESS (Base Percentages off of last Thursday).
3×3 @ 40% (of your heaviest load last Thursday)
3×3 @ 50% (of your heaviest load last Thursday)
3×3 @ 60% of 1RM
Rest 2 Minutes
Max Unbroken Reps at the same load you did Max Unbroken Reps last week. Try to hit more reps this week than last week.
WOD
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)
3min. AMRAP:
10/7 Cal Row
10 KBS
10 SA DB Push Press (5 Each Arm)
Rest 1 min.
5min. AMRAP:
15/12 Cal Row
15 KBS
12 SA DB Push Press (6 Each Arm)
Rest 2min.
7min. AMRAP:
20/18 Cal Row
20 KBS
18 SA DB Push Press (9 each arm)