Wednesday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am
Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round
Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round
Strength
Bench Press (Intensification)
1 @ 70%
1 @ 78%
3 @ 83% 3x
3+ @ 83%
WOD
AMRAP 3 min x 3 Rounds (0 – 12:00)
20 Toes-to-Bar
Time remaining per round Max Shuttle Runs
rest 1 minute between each round
AMRAP 3 x 3 Rounds (12:00 – 24:00)
30 Alt DB Snatches 50/35
Time Remaining per round Max Cal Row
rest 1 minute between each round