Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
ROWVEMBER RULES TODAY: The gym will be open from 6-7, 8-10, and 530 to 630. You are allowed to use that time only to row to your hearts content. Log scores in the book and have the coach validate.
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15min. to get as far as possible…
3 Rounds:
30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)
10 Toes-To-Bar
5 Devil Press (45/30s)
Immediately into;
3 Rounds:
20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)
5 Toes-To-Bar
1 Devil Press (45/30s)
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15min. to get as far as possible…
3 Rounds:
30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)
10 Toes-To-Bar
5 Devil Press (45/30s)
Immediately into;
3 Rounds:
20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)
5 Toes-To-Bar
1 Devil Press (45/30s)
STRENGTH
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15 min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
15min. to get as far as possible…
3 Rounds:
30 Double Unders or 60 Singles
10 Toes-To-Bar
5 Devil Press (45/30s)
10 Toes-To-Bar
5 Devil Press (45/30s)
Immediately into;
3 Rounds:
20 Double Unders or 40 Singles
8 Toes-To-Bar
3 Devil Press (45/30s)
8 Toes-To-Bar
3 Devil Press (45/30s)
Immediately into;
3 Rounds:
3 Rounds:
10 Double Unders or 20 Singles
5 Toes-To-Bar
1 Devil Press (45/30s)
5 Toes-To-Bar
1 Devil Press (45/30s)