VERVE Workout of the Week (WOW)
3 Rounds for time:
5 Bar or ring muscle ups
15 Wall balls
Run 400 Meters
**Remember to wear a mask into the gym and to bring different shoes to work out in. Coaches will take you through all protocols when you arrive. One person at a time will be let in so we can check your temperature and give you time to take your shoes off. Thank you in advance.
ENDURANCE-
W10 D1
W10 D1
Row, bike, or run
30:00 @ RPE 3-5
Rest 5:00
20:00 @ RPE 3-5
Rest 4:00
10:00 @ RPE 3-5
WOD-
5 Rounds For Time:
10 Push Jerks 135#(95#)
10 Box Jumps
10 Cal Row
At home version/options
5 Rounds For Time:
10/10 Single Arm Push Jerk
10 Box Jumps or Tuck Jumps
200 Meter sprint
Barbell Complex of the Week
2 Squat cleans +
2 Hang Squat cleans +
2 Front squats
Work up to a heavy to form complex in
20:00. Try every 2:00 x 10 rounds or if
you need more rest, go on the 2:30
