Wednesday Schedule: 6am/8am/9am/530pm WOD
ROWVEMBER RULES TODAY: Get on the Rower immediately after the WOD (use it as a cool down). You can row until the coach leaves. Your rowing does not count if you did not participate in the WOD first. Do not keep the coach after hours.
STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)
STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)
STRENGTH
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
Superset Both movements together before the rest happens.
10 DB Bench Press
10 SA DB ROWS each Arm
Rest 2 min. Repeat For 3 Total Working Sets.
METCON: FOR TIME
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)
6 Rounds For Time:
6 Deadlifts (185/135lbs.)
6 Wall Balls (20/14lb.)
6 KBS (70/53)
Immediately into;
5 Rounds For Time:
5 Deadlifts (185/135lbs.)
5 Wall Balls (20/14lb.)
5 KBS (70/53)
Immediately into;
4 Rounds For Time:
4 Deadlifts (185/135lbs.)
4 Wall Balls (20/14lb.)
4 KBS (70/53)