Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk
METCON
5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs
STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk
METCON
5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs
STRENGTH
2 Position Clean (Above Knee + Floor) + Split Jerk 4-4-3-3-3
*Do one set every 2 minutes
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk
METCON
5 Sets (1 set every 2:30)
12 Shuttle Runs (25’ = 1 rep) or 60 second bike or high knees
14 GHD Sit Ups Or Ab Mat Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
12 Cal Row
2 Rope Climbs Modified Rope Climbs