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(910) 579-9348

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

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips

Strength:
ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

 

Metcon
For Time
21-15-9:
Squat Cleans (95/65) (135/95)
Dips