WOD 08/20/17
A2: Air Bike
90 Seconds @ 50-80% Sustainable Pace; Rest 90 Seconds
A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories)
@Pace/Intensity
@100% Hard Pace (Not Sustainable); Walk/Stretch/Rest 1:35 Between attempts
Compare to 08/13/17
B: Power Snatch (3 Building Every 90 Seconds X 6 Rounds)
5 Minutes WU To 70% of Heavy Triple From 07/06/17 + 3@70/75/80/85/90/85%
C: Overhead Squat (10@80/90% )
3 Minutes WU To 80% of Heaviest Set From 08/06/17 @21X1 + 10@80/90%; Rest 2 Minutes Between Sets.
D1: 400M Run (Time)
@ Intensity/Tempo/Pace
@80-90% Sustainable Pace; Rest 90 Seconds
D2: 4 Rounds of 40 Yard Dash (4 Rounds for time)
@ Intensity/Pace; Rest
**Starting From Lying Supine (arms by your side and legs straight) Roll Left or Right As Indicated**
Round 1= Roll Left @85% Somewhat Hard Pace; Rest 1:30
Round 2= Roll Right @90% Hard Pace; 1:40 Rest
Round 3= Roll Left @95% Very Hard Pace; Rest 1:40
Rounds 4= Roll Right @100%
Supine Start To Sprint=
