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Sunday, September 25, 2011

Monday, September 26, 2011

A. Press
Beginner: @ 12x1 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Intermediate: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


B. ROW AFAP 30 sec (count meters)
10 sec transition time
RUN AFAP 20 sec
5 sets

Do this in heats. Your coach will time you on your runs.
Rest 6 min. In your rest period work on handbalancing and bridges.

3 comments:

  1. I am liking the look of this WOD.

    :) Mieka

    ReplyDelete
  2. Welcome to Flux Randy !

    Great sprinting this morning everyone.

    - Mieka

    ReplyDelete
  3. Welcome back to Flux Cindy! So great to see your big smile!

    Holy Cow! Huge improvements on the handbalancing.

    ReplyDelete