Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
DB Floor Press
4 × 10
Superset:
Single-Arm DB Row
4 × 10/side
Then:
3 sets:
- 5–8 strict pull-ups
- OR 10–12 ring rows
Partner WOD
“I Go, You Go”
20-Minute AMRAP
Partner A completes:
- 10 alternating DB snatches
- 8 box jump overs
- 6 push-ups
Then Partner B completes the round.
Continue alternating complete rounds.
Every 5 minutes
Both partners:
10 synchro air squats
Then continue.
Goal: Individual rounds around :45–1:00.
This should be fast and fun.
Strength
DB Floor Press
4 × 10
Superset:
Single-Arm DB Row
4 × 10/side
Then:
3 sets:
- 5–8 strict pull-ups
- OR 10–12 ring rows
Partner WOD
“I Go, You Go”
20-Minute AMRAP
Partner A completes:
- 10 alternating DB snatches
- 8 box jump overs
- 6 push-ups
Then Partner B completes the round.
Continue alternating complete rounds.
Every 5 minutes
Both partners:
10 synchro air squats
Then continue.
Goal: Individual rounds around :45–1:00.
This should be fast and fun.
Strength
DB Floor Press
4 × 10
Superset:
Single-Arm DB Row
4 × 10/side
Then:
3 sets:
- 5–8 strict pull-ups
- OR 10–12 ring rows
Partner WOD
“I Go, You Go”
20-Minute AMRAP
Partner A completes:
- 10 alternating DB snatches
- 8 box jump overs
- 6 push-ups
Then Partner B completes the round.
Continue alternating complete rounds.
Every 5 minutes
Both partners:
10 synchro air squats
Then continue.
Goal: Individual rounds around :45–1:00.
This should be fast and fun.