Wednesday Schedule: 6am/8am/9am/530pm WOD – 7am Bootcamp – Open Gym 9am/530pm
STRENGTH
Pause/Front Squats
12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)
STRENGTH
Pause/Front Squats
12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)
STRENGTH
Pause/Front Squats
12X1 (1 second descent 2 second hold explode up 1 second hold at top)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)
5 Sets – 6 reps per set
4 Pause Front Squats (:02 sec hold at bottom) + 2 regular Front Squats
*Start around 60% of front squat and build as needed.
Rest 2 minutes after each set.
WOD
3 Rounds For Time:
50 Double Unders
8 Bar Muscle-ups
50 Double Unders
24 Wall Balls (20/14 lbs)Scale 1:
100 SU
14 Pull Ups
Wall Balls (14/10 lbs)