Wednesday, September 21, 2016

2016-09-22 WOD

Flash Cycle Test Week

"Heat Wave" [RX]
AMRAP in 30 Minutes:
...20 DB Push Press (35/25#)
...25 Calorie Row
...30 KB Swings (53/35#)
...35 Air Squats
...400m Run
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
...10 Minute Light Row
...10 Minute Continuous Sled Drag (35/25#)
...10 Minute Light Assault Bike
...30 Minutes Mobility


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:
"Heat wave" [Comp]
AMRAP in 40 Minutes:
...20 DB Push Press (45/35#)
...25 Calorie Bike
...30 KB Swings (70/53#)
...35 Air Squats
...400m Run
Post rounds/reps.


Find a 1RM of the complex:
...Snatch Balance + Hang Power Snatch + Hang Squat Snatch
Start from the rack. No more than 3 failed attempts. Post heaviest load.

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