Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.
STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.
STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use
the same weight as the PC. Complete the DL within 30 seconds of the Hang Squat
Clean. Each week will try to go a little heavier than the last.
WOD
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 HSPU
6 Toes-To-Bar
Time CAP: 20min.