Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530
NOTE: WE WILL BE CLOSED FOR THANKSGIVING
STRENGTH:
BACK SQUATS
3 Sets of 5 Reps at 60 %
2 Sets of 3 Reps at 70 %
2 Sets of 3 Reps at 80 %
1 REP at 90 %
EMOM 16 Minutes
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
STRENGTH:
BACK SQUATS
3 Sets of 5 Reps at 60 %
2 Sets of 3 Reps at 70 %
2 Sets of 3 Reps at 80 %
1 REP at 90 %
EMOM 16 Minutes
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
STRENGTH:
BACK SQUATS
3 Sets of 5 Reps at 60 %
2 Sets of 3 Reps at 70 %
2 Sets of 3 Reps at 80 %
1 REP at 90 %
EMOM 16 Minutes
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
Minute 1: 15 Bar Dips or Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME