Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH
WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH
WOD
FOR TIME:
500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14)
-rest 2:00-
500m Row
50 Wall Balls (20/14)
-rest 3:00-
Then
5 sets:
250m Row
-rest 0:30 b/t sets-
STRENGTH