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
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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)
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