Tabata:
- Lateral bar hops
- Row (1 cal = 1 rep)
- Wallballs (20/14# to 10/9′)
- Wreckbag cleans (50/35#)
WOD Notes: For the lateral bar hops, Rx is over a loaded barbell but they must be dynamic (no real time spent on the ground). If you can’t spring back over the bar, you can either go over an unloaded bar or over a crease in the floor. Speed is the name of the game!
Community Notes: Rick Kaniewski was a long time ICAer and a pretty good dude. He is putting together a team, Maren’s Fierce Fighters, for the Children’s Hospital Of Pennsylvania’s 5K run and 2 mile walk on September 24, 2017. To see a bit of Rick’s story, donate to the cause or sign up for the run or walk, CLICK HERE. If you know Rick (and even if you don’t), this is a great way to show some support!
Community Notes: Happy Birthday Ray Zab!
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Oly WOD
1) Front Squat 3-2-1-1-1 (training 1 rep max, DO NOT FAIL)
2) Snatch 5×1 (85% 1RM snatch)
3) Snatch High pulls from floor 2×3 @ 70%, 2×2 @ 80%, 2×1 @ 90% 1RM snatch
4) 100 butterfly abmat sit ups
5) 50 chin ups (strict)
Get strong!
Happy Birthday Ray