Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Strength: Back Squat 4×5
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
then….
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Every 4min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups