Wednesday, August 15, 2018

2018-08-16 WOD

Batman Cycle Week 4

Pause Jerk
Every 3 Min for 5 Rounds:
...2 Pause Jerk (80-90% of 1RM PJ)
...1 Jerk
Record heaviest load.



AMRAP in 8 minutes of:
...60 Double Unders
...20 Empty Barbell Thrusters (45/35#)
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Assault Bike Aerobic Capacity
3 Sets:
...20sec @ moderat pace w/ 20sec @ easy (walking) pace
...40sec @ moderate pace w/ 20sec @ easy (walking) pace
...60sec @ moderate pace w/ 20sec @ easy (walking) pace
- 1min rest after each set -

2 Sets:
...20sec @ mod/fast pace w/ 40sec @ easy pace
...40sec @ mod/fast pace w/ 40sec @ easy pace
...60sec @ mod/fast pace w/ 40sec @ easy pace
- 1min rest after each set -

1 Set:
...20sec @ fast pace w/ 60sec @ easy pace
...40sec @ fast pace w/ 60sec @ easy pace
...60sec @ fast pace w/ 60sec @ easy pace

Total Bike: 22min
Total Workout: 27min

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