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.
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