Wednesdays Schedule: 6am/8am/9am/530pm WOD
ROWVEMBER RULES FOR THE DAY: One Chance To Row As Much As You Want. Not to overlap with the next class or hour. For example the 6am class ends at 7am, 8am class ends at 9am and the 9am class ends at 10am. Record Scores and have them validated by the coach on duty. HAPPY HUMP DAY!
STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above
STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above
STRENGTH
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
Superset all 3 movements together:
8 Bench Press
8 Barbell Rows
Rest 2min. Repeat For 3 Total Working Sets.
WOD
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups
Rest 1 min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Shuttle Runs + 30 Double Unders
Round 3: As written above
Round 4: 10 Shuttle Runs + 30 Double Unders
Round 5: As written above