WEDNESDAY 191023

“The Blitz”

As Many Rounds As Possible in 5:00 of,
6 Burpees
3 Squat Cleans (155lb. / 95lb.)
12 Toes to Bar

Rest as needed then,

As Many Rounds As Possible in 3:00 of,
6 Burpees
3 Squat Cleans (155lb. / 95lb.)
12 Toes to Bar

Rest as needed then,

As Many Rounds As Possible in 1:00 of,
6 Burpees
3 Squat Cleans (155lb. / 95lb.)
12 Toes to Bar

Rest as needed then,

90 seconds of Squats
Rest 90 seconds
60 seconds of Hand Release Push-ups
Rest 60 seconds
30 seconds of Pull-ups

Note: On the “Blitz” session, your goal is to Rx’ all stations and average 1 round each minute. On the second evolution, keep track of how many repetitions achieved on each exercise. Advanced athletes (purple belt) should work on Chest to Bar Pull-ups.

Operation Hope, Kenya, Circa summer 2012

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Wednesday Special Programs

Krav Maga Weapon Defense (All Levels – 5:30PM – 6:15PM)

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