Tuesday 12/3/2019

LOCO ANNOUNCEMENT

Our Holiday party is EPIC.  Don’t miss it.  Saturday, December 14, 2019 at 7 PM – 10 PM at the gym (but it won’t feel like a gym).

 

WOD

A)  Torque Converter

For Highest Weight/Watts

10 minutes Accumulate
Thrusters
10, 10, 10, 10
Rest 3:00

10 minutes Accumulate
Power Clean
10, 10, 10, 10
Rest 3:00

10 minutes Accumulate
4 x 12 sec
Row
For Max Wattage

Strategy and Briefing:  

This Power Output workout is not a regular “metcon”.  Focus on crisp reps throughout each set —  add weight only if you can maintain. The final set of both Thrusters & Power Cleans should be close to a max effort. Rest as needed between sets, while staying within the time limit, to maintain high quality. Each Airbike should be done at MAX effort — it will get harder to hold initial max wattage. Resting more after the later sets will be beneficial here.

Levels Consideration: Front Squats, Weightlifting

Goal: Heavy and Fast

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