The extended holiday weekend seems to have treated you all well… as attendance and performance in yesterday’s WOD was impressive. Very Thankful for that! Let’s keep the momentum going into today’s DB strength complex- a training session that will look and feel familiar to all of you who have been training with us for more than 5 months. Most of you will have at least one- if not more- “compare-to dates” in your journals so make sure you open up and check out your previous performance(s) on this one! Today we finish with two concerted efforts on the assault bike. You will understand why the word “assault” is associated with it!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Dumbbell Strength Complex- some small variations from the norm!
6 sets not for time, for max load, complete 6 reps each movement, unbroken:
Hang power clean
Post number of sets at heaviest load to chalkboard/journals
2 attempts at 0.6 mile assault bike for time
Rest as needed between attempts
Post fastest time to chalkboard/journals and PR board (chalkboard with bike PRs)
Use these “compare to dates” to determine starting loads and to encourage June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, Aug 12 2015 (all of these are 5 reps per movement with push press AFTER front squats!)
Tuesday 5pm Open Training Hour