WEDNESDAY 170823
Station Rotation at Krav Maga:
One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)
Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board
Parallel Bar Pass Throughs
Rest as needed then,
Threshold Mashup Training for “Helen”
As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swing (53lb. / 35lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Pull-up
Rest 2:00 and determine 50% of your Threshold then,
12:00 Running Clock (4 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Kettlebell Swing (50% Threshold)
Minute Three: Pull-up (50% Threshold)
Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Push yourself today, and hold those percentage numbers! This is a great session to improve your capacity on the famous “CrossFit Girl” workout “Helen”.
_____________
“A warrior must be skillful both in action, and non-action.” ~ Mark Divine to Greg Amundson on walking the path of a modern day warrior.
_______________
Light WOD (5:00 PM – 6:00 PM at HQ)
Our Light programming will be our HQ workout today.
Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)
Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)
_______________