Tuesday Schedule: 6am, 8am, 530pm WOD – Open Gym 530pm
STRENGTH
EMOM for 5 Sets
1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders
STRENGTH
EMOM for 5 Sets
1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders
STRENGTH
EMOM for 5 Sets
1 Power Snatch @85%
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders
Then
3 Sets:
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
WOD
For Time
100 Double Unders
10 BMU or 30 Pull-Ups
30 Burpee Box Jump Overs (30/24)
10 BMU 0r 30 Pull-Ups
100 Double Unders