WEDNESDAY 161012

Threshold Mash-up Training

As Many Repetitions As Possible in 1:00 (AMRAP) of Pull-ups

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Wallball Shots (20lb. / 14lb.)

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Double Unders

Rest as needed and calculate your 50% Training Threshold for Each Station then,

On a 15:00 Running Clock (5 Rounds Each Station)

Minute One: Pull-up (50% of Threshold)
Minute Two: Wallball Shots (50% Threshold)
Minute Three: Double Under (50% Threshold)

Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The Threshold Mash-up Training was born in CrossFit Amundson, and is soon to hit the world in the book Firebreather Fitness. The 50% threshold is extremely challenging – come ready for a good one!

sandy

Sandy is a Champion!

_______________

Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Open Gym (1:00 PM – 4:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – OPEN GYM)

_______________