Friday Workout + Ladies Night WOD at 545PM

Friday WOD (Classes at 6am, 8am, Noon, 445PM). Ladies Night WOD is at 545PM!  See the Event Info HERE

STRENGTH

A. Bench Press, 5×5

B. Front Squat, 5×5

*Do all 5 sets of bench press, then get set up and do all 5 sets of front squats. Working sets should be between 75-85%. Rest 90-120 seconds between sets (share bars as necessary)

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Burpee to
  • Abmat Sit-up
  • Slam Ball (AHAP)

Level 2

21-15-9 Reps of Each for Time:

  • Burpee to 6″ Target
  • Abmat Sit-up
  • Slam Ball (AHAP)

Ladies Night WOD at 545PM

10 rounds, relay style (each person does 5 rounds):

  • 100m Run
  • 5 Burpees
  • 10 Kettlebell Swings
  • 5 Hang Power Cleans (sub slam balls)

rest 5:00

Then, 10 rounds, relay style:

  • 100m Run
  • 5 Front Squats (sub goblet squat)
  • 10 Abmat Sit-ups
  • 5 Push-ups

1 thought on “Friday Workout + Ladies Night WOD at 545PM

  1. 115 bench
    145 front squat
    5:34 (25# slam ball)

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