Sat, 06/23/2018


*Reminder: We will be closed today, Sat, 6/23. Come cheer our Athletes at the Proving Grounds Competition at the Imperial Beach Pier starting at 8am!*

“Baker’s Dozen” Teams of 3, For Time (30 Minute Cap): 60/40 Cal Row 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Cal Row 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) 60 Box Jump Overs (24/20) 60/40 Cal Row

L1 Option to cut reps in half Sub Box Step Ups Sub Sit Ups Sub Push Press

Notes:

While teams will have their own specific break-up strategies, the best ones involve switching out before one teammate begins to slow down in order to maximize speed at each station. A possible rep combination could be for stations with 60 total repetitions could be 7-7-6 for each athlete, getting them to 20 repetitions and piece. On the bike, quick sets of 10 calories gets guy teams off the machine in 3 sets each and girl teams off the bike in two sets each. While these plans are ideal, teams can adjust on the go to fit the current situation.

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