27 January

Training Session (1p)

A. For Time:

50-40-30-20-10

Bike Cals

Plyo Lunges

With A Partner

*7:58 (Phillip)

B. Class WOD

With A 26m Clock Counting Up:

"ENGINE #9" WITH A 26M CLOCK COUNTING UP 0:00 - 4:00 AIR BIKE FOR HIGHEST AVG RPM/SPEED/CADENCE 4:00 - 6:00 MAX T2B

*71/38 = 109 6:00 - 10:00 REST 10:00 - 14:00 AIR BIKE FOR HIGHEST AVG RPM/SPEED/CADENCE 14:00 - 16:00 HEAVIEST HANG SQUAT CLEAN

*67/285#

16:00 - 20:00 REST 20:00 - 24:00 AIR BIKE FOR HIGHEST AVG RPM 24:00 - 26:00 HEAVIEST STRICT PRESS

*67/205#

*732 Total 1. 3 SCORES. 1ST SCORE IS AVG RMP/SPEED + T2B. SCORE 2 IS AVG RPM + HSC LOAD. SCORE 3 IS AVG RPM + STRICT PRESS LOAD. 2. ATHLETES PARTNER UP AND SHARE A BIKE AND A BAR. 3. ATHLETES CAN WARM-UP TO 135/85 ON THE BAR BEFORE STARTING THE WORKOUT. THEY CAN'T GO HEAVIER UNTIL THE 1ST 4M REST PERIOD. AT THAT TIME, THEY CAN WARM UP TO ANY WEIGHT DESIRED.