Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB
Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB
Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB