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Wednesday WOD 3/13/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

STRENGTH
Bench Press EMOM 5×4 90% of 1 RM
WOD
EMOM x 20 = (5 Rounds) in total
Min 1: Row Cal
Min 2: Burpees
Min 3: Air Squats
Min 4: Rest

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Tuesday WOD 3/12/24

Tuesday Schedule: 6am/8am/530pm WOD – 9am Open Gym

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

STRENGTH
EMOM 5×3 Snatch Balance Build in weight from the rack
WOD
Buy In – 21 OHS #95/65
3 Rounds
27 Box Jumps
27 push-Ups
Cash out – 21 OHS #95/65

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Monday WOD 3/11/24

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

STRENGTH
5×5 Sumo Deadlift High Pull Build in Weight each round
Then
5×10 Super Set Banded Tricep Press Down and DB Hammer Curls
WOD
5 Rounds
15 Wall Balls
15/10 CAL Row
3 Ring/5 Bar Muscle Up/10 Pull-Ups/15 Ring Rows

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Friday WOD 3/8/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

STRENGTH
4 Rounds
10 Barbell Strict Press
12 DB Snow Angel Raise
10 Standing Barbell Curl
10 Double DB Skull Crushers
WOD
AMRAP 20
25’ Double DB Overhead Walking Lunges
10 Wall Balls
8 Double DB Push Press

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Thursday WOD 3/7/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

STRENGTH
Back Squat 5×5 @70%
WOD
500m Row
100 Double Unders
20 Burpees
500m Row
20 Burpees
100 Double Unders
500m Row

Comments Disabled| |