Wednesday Schedule: 6am/8am/9am 530pm WOD – Bootcamp 7am
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
WOD
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Burpee Over Bar
-rest until minute 7-
For Time:
24 Burpee Over Bar
24 Toes to Bar
30 Front Squats (115/80)
STRENGTH AFTER WOD TODAY
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
*Do a set every 2 minutes.
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch