Thursday Schedule: 6am/8am/530pm WOD – Open Gym Times = 9am/530pm
SPECIAL OLYMPICS EVENT THIS SATURDAY 8:30AM
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
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 Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.