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WOD

Tuesday

A. Deadlift; *all % based off last weeks test day. warmup: empty bar x 10, 45×8, 55×6 EOMOTM: 65×5, 75×5, 85×5B. Tabata strict pullup; 20...
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Monday

Four sets of: Box Step-Ups x 8 reps each leg *add weight with KB/DB if you can keep good positions without weight Single-Arm Dumbbell Row...
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Saturday and Sunday

Saturday: 9-11a: Open gym/17.3 makeup *during the remainder of the open 3-4-5, open gyms will begin at 9am and last until 11am– plan accordingly. 11a-...
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Friday

4 sets for quality: L-Seated Dumbbell Press x 8-10 reps DB Death March x 20 steps 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy...
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Thursday

Tabata Bike Test Day 3: Squat A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod...
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Wednesday

Test Day 2: Pressing A. warmup push press (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x...
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Tuesday

  Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and...
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Monday

TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non...
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Friday

17.2 begins at 515pm! Four sets for quality: 60 seconds of Rowing Rest 60 seconds 60 seconds of Jumping Squats (add weight for int-adv) Rest...
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Thursday

Test Day 3 15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories thrusters Rx: 95/65 Sc: 65/45