BRING A FRIEND WEEK BEGINS
MONDAY
5×7
Start @ 55%
Add 3-5%
Every 2 mins
Score Time
AMRAP 10
8 DB Hang power snatch 1×50/35
10/8 Row/Ski 8/6 Bike
TUESDAY
Score Reps
5 Sets
3 Mins
24 Air squat
12 Chest to bar pull up
12 DB push press 2×50/35
Max shuttle run
2 min rest
*25′ shuttle = 1 Rep
WEDNESDAY
7×3
Stay @ 85%
Rest 3 mins
THURSDAY
Score Rounds and Reps
EMOM 10
5-10 Toes to bar
Score Reps
EMOM 20
Box step ups 20″
40 Sec work
20 Sec Rest
quick pace on step ups knowing you have rest coming
*Grab a rep counter and a partner and lets prep cor CHAD 1000x
FRIDAY
Score Time
21-15-9 Reps For Time
Deadlifts 225/155
Handstand Push-Ups
5 Strict Pull ups + 5 Strict Ring Dips
EMOM 10
5 Strict Pull ups + 5 Strict Ring Dips
Each round as fast as possible
SATURDAY COSTUME WOD !!!!!!!!!!
Open Gym 8:15am -Skill strength only unless testing a comp work out you are signed up for
TEAM WOD 9:15am
