Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
Single-Arm DB Floor Press
- 4 × 6/side
Superset with:
Single-Arm DB Row
- 4 × 8/side
Then:
Offset Farmer Carry
- 3 × 40–50 ft/side
Partner WOD — “Minute Man”
Partners — 16 Minutes
At the start of every minute:
Partner A:
- 6 alternating DB snatches
- 4 burpees
Partner B rests.
Next minute, switch.
Continue alternating for 16 minutes.
The Catch
After completing the prescribed work:
Max shuttle runs in the remaining portion of your minute.
Score = total shuttle lengths between both partners.
This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.
Strength
Single-Arm DB Floor Press
- 4 × 6/side
Superset with:
Single-Arm DB Row
- 4 × 8/side
Then:
Offset Farmer Carry
- 3 × 40–50 ft/side
Partner WOD — “Minute Man”
Partners — 16 Minutes
At the start of every minute:
Partner A:
- 6 alternating DB snatches
- 4 burpees
Partner B rests.
Next minute, switch.
Continue alternating for 16 minutes.
The Catch
After completing the prescribed work:
Max shuttle runs in the remaining portion of your minute.
Score = total shuttle lengths between both partners.
This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.
Strength
Single-Arm DB Floor Press
- 4 × 6/side
Superset with:
Single-Arm DB Row
- 4 × 8/side
Then:
Offset Farmer Carry
- 3 × 40–50 ft/side
Partner WOD — “Minute Man”
Partners — 16 Minutes
At the start of every minute:
Partner A:
- 6 alternating DB snatches
- 4 burpees
Partner B rests.
Next minute, switch.
Continue alternating for 16 minutes.
The Catch
After completing the prescribed work:
Max shuttle runs in the remaining portion of your minute.
Score = total shuttle lengths between both partners.
This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.