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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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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