Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)
STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)
STRENGTH
Every 2 Min for 6 Sets:
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
FOR TIME
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
AMRAP 12
15/12 Calorie Row
12 Toes-to-Bar
Goal: 5-6 Rounds
Scale 1:
8 Toes-to-Bar (or near to bar)
Scale 2
12 Hanging Knee Raises
Gymnastics
5 Sets for Quality:
6/6 Pistols (or 10/10 progressions)
5 Box Jumps 30/24" (or higher than you normally choose)