WEDNESDAY 170823

Station Rotation at Krav Maga:

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

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board
Parallel Bar Pass Throughs

Rest as needed then,

Threshold Mashup Training for “Helen”

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swing (53lb. / 35lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Pull-up

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

12:00 Running Clock (4 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Kettlebell Swing (50% Threshold)
Minute Three: Pull-up (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Push yourself today, and hold those percentage numbers! This is a great session to improve your capacity on the famous “CrossFit Girl” workout “Helen”.

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“A warrior must be skillful both in action, and non-action.” ~ Mark Divine to Greg Amundson on walking the path of a modern day warrior.

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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