Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
Scale 1: Clean weight (95/65 lbs)
STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
Scale 1: Clean weight (95/65 lbs)
STRENGTH
5 Sets:
4 Pause Back Squats (:02 pause)
5 Sets:
4 Pause Back Squats (:02 pause)
12X1 (1 second descent/2 second hold at bottom/Xplode up/1 second pause at top)
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
2 Back Squats (no tempo)
*Start around 60% of back squat and build as needed.
Rest 2 minutes after each set.
WOD
For Time:
60 Hang Power Clean (135/95 lbs)
*Every break, 12 GHD Sit-ups or 18 Abmat Sit-ups
Time Cap: 15 min
Scale 1: Clean weight (95/65 lbs)