10 December 2014

WEDNESDAY 141210

Blast through each triplet for maximum speed, power and intensity:

Concept 2 Row, 400 Meters
21 Dumbbell Thrusters
9 Pull-ups

Rest as needed then,

Concept 2 Row, 400 Meters
15 Dumbbell Thrusters
15 Pull-ups

Rest as needed then,

Concept 2 Row, 400 Meters
9 Dumbbell Thrusters
21 Pull-ups

Note: This is an incredible stimulus. Dumbbell weight for men is 35lb. and women 25lb. Rest up to 3:00 between efforts. The goal is consecutive repetitions at each station and a 1:35 500 meter pace (men) and 1:50 (women) on the row.

Assault Bike Battle

_______________

Wednesday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

Deadlift, 5 Repetitions
10 Push-ups
15 Squats

WaterWOD (10:00 AM at Simpkins Family Swim Center – Meet at HQ)

Skill Work: 4 x 25 meter spring on 40 seconds /// Partner Relay Underwater Work

WOD:

Complete Three Rounds for Time:

50 Meter Swim
15 Hand Release Push-up
50 Meter Kick
30 Squats

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Squats
15 Hand Release Push-ups
5 Pull-ups or 10 Band Pull-Downs

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

_______________