WOD - Friday, 12.5.2014

Rosalie tested her VO2 Max today... she makes that mask look good!

Rosalie tested her VO2 Max today... she makes that mask look good!

It's Friday!, although I like Monday's better. Remember everyone, Olympic lifting Saturday with Coach Joe is sign in  required so we can cap the class at 20. Get on the list! $10 for return athletes, free for first timers.

Today's workout is heavy. The idea is not to have you missing half of your reps. We want the weight to be very challenging but not an EMOM of attempts at a your 1RM. Coaches will help you choose your weights appropriately.

 

Warm Up

Row 250m

10 Samson Lunges

10 Leg Swings (each leg)

10 Lateral Leg Swings (each leg)

 

Endurance

Alternating with a partner or 1:1 rest: (There will be a 30 second interval as well for transition, so your rest will actually be 1:2ish)

8 x Row for Max Calories in 30 seconds

(Record total calories)

 

WOD

Every minute on the minute for 12 minutes:

1-3 Squat Cleans (225/145)

2-25 seconds Max Burpees Over the Bar