WEDNESDAY 170830
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
Rest as needed then,
Power Clean, 5,3,1 Repetitions (Work up to a 1RM)
Rest as needed then,
Five Rounds for Time:
30 Squats
9 Power Cleans (50% of 1RM)
15 Hand Release Push-ups
Note: After working up to a 1 Repetition Max on the Power Clean, Athletes will calculate 50% for their “workout weight” on todays session. A great goal for men is a Bodyweight (or more) Power Clean, and women 3/4 Bodyweight (or more).
Nice Technique, Nancy!
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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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