Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Suitcase Carry
3 × 50 ft/side
Partner METCON — “On the Clock”
Partners — 6 × 3-Minute Rounds
Partner A works for 90 seconds:
- 8 alternating DB snatches
- 6 burpees over DB
- Max shuttle runs with remaining time
Then Partner B immediately gets 90 seconds.
Repeat until each partner has completed 6 working intervals.
Score: Total shuttle lengths.
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Suitcase Carry
3 × 50 ft/side
Partner METCON — “On the Clock”
Partners — 6 × 3-Minute Rounds
Partner A works for 90 seconds:
- 8 alternating DB snatches
- 6 burpees over DB
- Max shuttle runs with remaining time
Then Partner B immediately gets 90 seconds.
Repeat until each partner has completed 6 working intervals.
Score: Total shuttle lengths.
Strength
Single-Arm DB Floor Press
4 × 8/side
Superset:
Single-Arm DB Row
4 × 10/side
Then:
Suitcase Carry
3 × 50 ft/side
Partner METCON — “On the Clock”
Partners — 6 × 3-Minute Rounds
Partner A works for 90 seconds:
- 8 alternating DB snatches
- 6 burpees over DB
- Max shuttle runs with remaining time
Then Partner B immediately gets 90 seconds.
Repeat until each partner has completed 6 working intervals.
Score: Total shuttle lengths.