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STRENGTH
OH PRESS 1 x 10 @ 60% of 1RM 2 x 7 @ 70-75% of 1RM 2 x 5 @ 80-85% or 1 RM 2 x 3 @ 85-90% of 1RM Partner WOD Partner A: Row 250 meters Partner B: Max Burpees until partner completes Row *** 1 Round is complete when both Partners have each completed both Movements. *** 4 Rounds - score is total burpees performed
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STRENGTH
Bench 3 x 5 3 x 2 WOD 6 Muscle Ups 12 Wall Balls (20/14) 24 Box Jumps (24"/20") 3 Rounds STRENGTH
1 x 10 Clean Grip Scarecrows (w/ empty BB) 3 x 5 Clean Grip Scarecrows (add weight to BB) 1 x 10 Snatch Grip Scarecrows (w/ empty BB) 3 x 5 Snatch Grip Scarecrows (2/ empty BB) Finish with 2 x 3 Hang Power Snatches WOD 50 D/U's (150 S/U's) 15 KB Swings (70/53) 4 Rounds STRENGTH
Back Squats 2 x 10, 2 x 7, 2 x 5 WOD 8 KB Snatches (53/35) 16 H/R Push Ups 32 D/U's (96 Singles) 12 Minute AMRAP STRENGTH
Deadlifts 3 x 5 3 x 3 WOD 400 Meter Run 15 Body Blasters 4 Rounds STRENGTH
Power Cleans 3 x 5 3 x 3 Buddy WOD 100 Hang Power SNATCHES (95/65) 100 Front Squats (95/65) 100 Push Press (95/65) WOD
800 Meter R-O-W 800 Meter R-U-N 4 Rounds (45 Minute Time Cap) Oh... And... There's Dodge Ball in the warm up :) NEW OPEN GYM TIMES START ON SATURDAY .... 10:30am - 12:30pm AND 4:00pm - 6:00 pm STRENGTH
CLEANS 3 x 5 3 x 3 WOD 20 Box Jumps (24"/20") 15 Push Press (135/95) 4 Rounds STRENGTH
Bench 2 x 7 @ 70% of 1 RM 2 x 5 @ 75% - 80% of 1 RM 2 x 3 @ 80% - 90% of 1 RM WOD Ring Dips Deadlifts (185/135) D/U's 21, 15, 9 STRENGTH
Snatches 3 x 5 @ 70 - 75% Of 1 RM 2 X 3 @ 75-85% of 1 RM WOD 15 Power Cleans (135/95) 20 Burpees 3 Rounds |
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