Wednesday, December 07, 2016

2016-12-08 WOD

Flash Cycle Retest Week



"Heat Wave" [RX]
AMRAP in 30 Minutes:
...20 DB Push Press (35/25#)
...25 Calorie C2 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 an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:


"Heat wave" [Comp]
AMRAP in 40 Minutes:
...20 DB Push Press (45/35#)
...25 Calorie C2 Bike
...30 KB Swings (70/53#)
...35 Air Squats
...400m Run
Post rounds/reps.


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

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