Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
STRENGTH
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
WOD
4 sets
AMRAP 2 Minutes
20 Double DB Front Rack Box Step Ups (2×25/15) (24/20) or DB Split Lunge (half on each leg)
Max Strict Handstand Push Ups or Max Pike Push Ups or 30 Sec HS
Hold
-rest 1 minute between sets-