WEDNESDAY 170719

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Deadlift (135lb. / 95lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Wallball Shots (50% Threshold)
Minute Two: Deadlift (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Be vigilant with maintaining technique on the Deadlift. Push yourself today, and hold those percentage numbers!

Krav Maga starts next Monday!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

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

Krav Maga Starts July 24! (Sign Up Now Available at HQ!)

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