FRIDAY 260911
“HOLD THE MID-LINE”
10 Minute AMRAP
30 Sit-ups
15/10 Assault Bike Calories
Can anyone complete more than 5 rounds during today’s WOD?
Ten minutes is a deceptive window. It is short enough to sprint, but long enough to completely bury you if you over pace the first two rounds. When your hip flexors lock up and your quads burn from the bike pedals, don’t stall on the transitions. Breathe through your sit-ups and let the wheel keep turning.
_______________
Strength & Olympic Lifting
Week 3 of 8 – Series Cleans
Floor Position & Bar Path
4×1+1 Clean Deadlift + Hang Power Clean
3×3 Clean Pull
5×3 Power Clean @ 65-70% 1RM
Accessory Work:
3 Rounds
5 Clean Pull
8/leg Front Rack Reverse Lunge
6 Weighted / Strict Pull-up
10 Back Extension
_______________
Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)
430PM – Workout of the Day