011014

Friday

Level 2

Strength A:  Power Clean 12 minutes, establish a 1rm
B. 8 min at 80% of 1rm for max reps power clean ( sub to 4 minutes of KB Swings)

WOD: 10m Tabata Sprint

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Level 1

Skill Builder/Strength: Hang Power Clean build to a heavy set of 3 reps.

Then, AMRAP KB Russian Swings in 4 minutes

WOD: AMRAP 10
5 Med Ball Cleans
10 Sit ups
20 Lateral Hurdle Jumps

Saturday

All Classes

Rowing

Row 2k, Rest 10 min

Row 1k, Rest 6 min

Row 500m, Rest 4 min

Row 250, Rest 2 min

Row 100m

(Score each split individually)

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