WEDNESDAY 171129

Station Rotation at Krav Maga (LIGHT)

Then at HQ,

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the “Sprint Round” blast through this triplet, with maximum speed and intensity. Compare todays effort to September 11, 2017 and October 27, 2017.

Robert “The Ghost” Guerrero – 6 Time World Champion

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Wednesday Special Programs

Light WOD (All Classes Begin with LIGHT Session)

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

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