Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
STRENGTH – DEADLIFTS
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
Every 4 min. x 4 Rounds:
400 Meter Run
Round 1: 5 at 50% of 1RM
Round 2: 5 at 75% of 1RM
Round 3: 5 at 85% of 1RM
Round 4: Max Unbroken Reps at 95% (shooting for more than 3)
WOD
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
3min. of Barbell Bench Press (135/95)
3min. of Strict Pull-Ups
3min. of Weighted DB Sit-Ups (45/25)
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups