***5:30am class is cancelled***
Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b
Conditioning
“CFNE East Coast Championship WOD #2″
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts
WOD Notes: This is a repeat from yesterday, since only 6 people did this WOD. If you came both monday & tuesday (Diana, Lauren, Dianne, Stacey T) you will do some squat cleans for strength & row 2k for conditioning. If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%. Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets.
Tri County Throwdown – after week 2 Rage is in 1st place!
Jimmy – Working close-grip bench!