Tuesday Schedule 6am/8am/530pm WOD – Open Gym 9am/530pm
EMOM
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)
WOD:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)
EMOM
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)
WOD:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)
EMOM
EMOM x 3min.
10/7 Row
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
2 Power Clean and Jerks @60-70% of 1RM
EMOM x 3min.
10/7 Cal Row
EMOM x 3min.
1 Power Clean and Jerk @70-80% of 1RM
Metcon (Can be scaled or substitute similar movements)
WOD:
10 Wall Balls (20/14lbs.)
5 Double DB Hang Power Cleans (45/30s)