WEDNESDAY 200129
Evolution A:
Every Two Minutes for 14:00 (7 Rounds)
Power Clean, 10 Repetitions
- Round 1 = 95 / 65
- Round 2 = 115 / 75
- Round 3 = 135 / 85
- Round 4 = 155 / 95
- Round 5 = 175 / 105
- Round 6 = 185 / 110
- Round 7 = 205 / 120
Rest as needed then,
Evolution B:
One Round for Time,
Concept2 Row, 15 Calories
15 Burpees
Concept2 Row, 12 Calories
12 Burpees
Concept2 Row, 9 Calories
9 Burpees
Note: In Evolution A, the Rx’ weights are at the Blue to Purple Belt Level. If you miss the required repetitions at the weight, remain at the weight in the following round. Purple to Brown belts can “scale up” the weights by 10lb. each set. The goal is consecutive repetitions each round!
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Coach’s new paperback book The Good Soldier jumps to the #1 New Release in Religious Education and the top 6,000 books on Amazon.
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Wednesday Special Programs
Krav Maga Weapon Defense (5:30PM – 6:15PM)
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