Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
WOD 1st
For Time:
90 Sec Jump Rope
50 Lunges
90 Sec Plank Hold
50 Sit Ups
90 Sec Wall Sit
50 Air Squats
90 Sec Farmer Carry Hold (heavy)
50 Cal Row
STRENGTH 2nd
Power Cleans
Set 1: 5 Reps @ 80%
Set 2: 4 Reps @ 85%
Set 3: 3 Reps @ 90%
Set 4: 2 Reps @ 95%
Set 5: 1 Rep % 100%
Look at last Thursdays #s.
WOD 1st
For Time:
90 Sec Jump Rope
50 Lunges
90 Sec Plank Hold
50 Sit Ups
90 Sec Wall Sit
50 Air Squats
90 Sec Farmer Carry Hold (heavy)
50 Cal Row
STRENGTH 2nd
Power Cleans
Set 1: 5 Reps @ 80%
Set 2: 4 Reps @ 85%
Set 3: 3 Reps @ 90%
Set 4: 2 Reps @ 95%
Set 5: 1 Rep % 100%
Look at last Thursdays #s.
WOD 1st
For Time:
90 Sec Jump Rope
50 Lunges
90 Sec Plank Hold
50 Sit Ups
90 Sec Wall Sit
50 Air Squats
90 Sec Farmer Carry Hold (heavy)
50 Cal Row
STRENGTH 2nd
Power Cleans
Set 1: 5 Reps @ 80%
Set 2: 4 Reps @ 85%
Set 3: 3 Reps @ 90%
Set 4: 2 Reps @ 95%
Set 5: 1 Rep % 100%
Look at last Thursdays #s.