Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!
Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!
Strength:
Back Squat 4×3
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 5) *No resting at the top of
any reps for more than 1 sec. Constant movement.
In between each set complete;
10 Barbell Hip Thrust
WOD
“KALSU”
For Time:
100 Barbell Thrusters – Choose Weight
*At the top of every minute, perform 5 burpees! Start with burpees!