Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar
STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar
STRENGTH
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
Deadlift Recovery Week
Every 5 min. x 4 rounds:
500m Row
20 Wall Balls (20/14lb.)
*Deadlifts
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
WOD
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar
12 min. AMRAP:
30 Russian KB Swings – Try and go heavy
20 Sit-Ups
10 Toes-To-Bar