NEWS
- ROW CLINIC: Tomorrow at 10am in Acton
WOD
Push Press
5-4-3, ascending
5-4-3, ascending
“HandClap”
4 Rounds
10 Dumbbell Push Press (50/35)
200 Meter Run
4 Rounds
10 Dumbbell Push Press (50/35)
200 Meter Run
WOD Guidance & Goals:
Coaches will help you work up to 65, 75 nad 85% of your 1 Rep Max, for the push press sets. For the metcon, choose a weight for the push press that you can do for 5 reps in a row. Target 6 minutes.
Post Weight and Time to Comments.
ENDURANCE
1mile warm up
20x50m sprint, walk back to start
1 mile cool down
75/85/95
6:25 #30
135/155/165
6:05 Rx
105 / 110 / 115
7:38 rx
75/85/95
6:30 30#
55/65/70#
9:47, 20#
55/65/70 6:52? 20#/ row
95/100/105
7:26 35#
70/80/90
6:54 25#
125# / 7:31 25#
75/85/95
9:37 35#, couple breaks and no-reps
115/125/135
6:14rx
75/85/90 (there were a couple jerks in there)
8:11 20#
135# / 5:36 @ 35#
Push Press – 95# / 115# / 135#
85/95/105
5:58 row/20#
165 / 185 / 205
5:17 Rx
70/75/80; 6:09 20#
115 / 135 / 150
5:31 35#
Fun 9:30 class!
165 – 185 – 205×2
5:49 (50)
155/165/175(2)
5:41 Rx
125/135/140
6:05 Rx
105/115/125
6:52 (35#)
95/105/110
6:37 – 25#
85/95/105
6:54- 25#
165/185/205
6:39 50#
115 / 135 / 145.
7:10 Rx
75/85/95/100 for 3
6:49 20#