Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
ROWVEMBER RULES FOR TODAY: You have 10 Minutes on the clock after the workout is over to row as much or little of that time as you choose. Row in meters and record scores on the bar with your name and date. Have a witness to check your screen. ONLY 10 MINUTES NOT 12 NOT 15. Take a pic and send to Coach KJ (910)612-2203
STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat
STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat
STRENGTH
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
7 Rounds: (21min. total)
Min. 1)
10 Deadlifts
7 Hang Power Cleans
4 Push Jerks
Min. 2)
10 Toes-To-Bar
Min. 3)
Rest
EMOM for 12
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat
Min 1. of Weighted DB Sit-Ups
min 2. of Banded Pull-Aparts
min 3. of Single DB Skull Crushers
Etc. repeat