SATURDAY
Great week of wods. We had some tough ones this week including Fran! Nice work everyone! And we have another tough one for Saturday. Lots of barbell, lots of engine.
With that in mind, remember that scaling and pacing appropriately is a skill. Your coach can make suggestions but ultimately it is up to you. Think about the stimulus of the workout. Think about the weight you can move with solid technique. Think about how you might feel coming off the assault bike the 6th time. Will you be shaking your head wondering what happened? Or will you be able to finish strong because you chose the right weight?
Oh, and I hate Halloween, so if you want to work out, don’t wear a costume.
Reserve a spot tonight!
Part A
400 Meter Run
15 Empty BB Hang Power Snatches
400 Meter Run
15 Empty BB Hang Clean and Jerks
400 Meter Run
10 Empty Barbell RDL’s
Part B
Time Cap 30 Minutes
15/12 Bike Calories-Assault or Erg
15 Hang Power Snatches 95/65
15/12 Bike Calories
15 Hang Power Snatches 95/65
15/12 Bike Calories
3:00 Rest
15/12 Bike Calories
15 Clean and Jerks 115/80
15/12 Bike Calories
15 Clean and Jerks
15/12 Bike Calories
3:00 rest
15/12 Bike Calories
15 Deadlifts 185
15/12 Bike Calories
15 Deadlifts 185/125
15/12 Bike Calories
Scaled: 75/55, 95/65, 135/95