Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest
Metcon:
0-6min.
1000m Row
Max Power Clean and Jerks (115/75lbs.)
8-14min.
1000m Row
Max Barbell Thrusters (115/75lbs.)
16-22min.
1000m Row
Max Push Jerks (115/75lbs.)
Metcon: 15 min CAP
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists
Min. 4) Rest