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Blog Thursday 1/31/19

Blog

Thursday 1/31/19

  • by rbwrv
  • January 30, 2019

Thursday

Fitness

“Darth Vader”

Cycle Benchmark

30-20-10

Single Arm DB push press (35/25)

15-10-5

Power cleans (115/75)

Core

3 sets

30 second hollow hold

30 second flutter kicks

1 minute rest

Performance

WOD

“Darth Vader”

Cycle Benchmark

30-20-10

Single arm DB push press (50/35)

15-10-5

Power cleans (155/105)

Core

3 sets

30 second hollow hold

30 second flutter kicks

1 minute rest

Competiton

WOD

“Darth Vader”

30-20-10

Handstand pushups

15-10-5

Power cleans (185/125)

Core

3 sets

30 second hollow hold

30 second flutter kicks

1 minute rest

This is the cycle benchmark.  Give your best effort and write down your score so that you can compare when you repeat.  Try to minimize your breaks on the push press or handstand pushups and keep your rest short.  The power cleans are on the heavier side so fast singles might be the best option for most.  We will finish with some core work.

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