Saturday Schedule
8AM Comp Training / Open Gym
9AM WOD
10AM WOD
WOD
Extra) Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets
Metcon) In teams of two, with only one partner working at a time, three rounds for combined total reps of:
2 Minutes of Rowing (Calories)
2 Minutes of Thrusters (75/55 lbs)
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Burpees over the Bar
2 Minutes of Pull-Ups
Divide work load however you want, but only one person can work at a time.
Comp Training
Four rounds for time (20 min cap):
9 Handstand Push-Ups to 4″/2″ Deficit
12 Thrusters (135/95)
15 Burpees Over the Barbell
18 Pull-Ups
Add any uncompleted reps (1 sec per rep) to the 20:00 time.