Saturday 10/1/16

6:00am private, 8:00am

Partner WOD:

26:00 AMRAP

Partner A: 400m sprint

Partner B: hang power snatch

switch and repeat.

Partner A: 400m run

Partner B: back squats from the floor

switch and repeat.

Partner A: 400m run

Partner B: double unders

switch and repeat.

Partner A: 400m run

Partner B: burpees

switch and repeat.

*if of all of above is completed before time cap, begin from top and work until clock stops.

Thursday 9/29/16

6:00am, 6:00pm

skill/ buy in:

4 attempts at max rep unbroken double unders -or- 5 minutes double under practice

WOD:

40 thrusters

30 burpees box jumps

20 chin ups

* situps until last athlete is done

 

rest, then:

1 mile run for time

Wednesday 9/28/16

6:00am, 5:15pm level 1, 6:00pm

strength:

back squat 3-3-3-3

WOD:

8 pistols (4 each side)

16 strict dumbbell press (8 each side)

24 Russian twists (singles)

10:00 AMRAP

*mobility- 1:00/1:00 of couch stretch and Childs pose for 8:00, time permitting*

Monday 9/26/16

6:00am, 6:00pm Cam’s last Monday night coaching at CFIS!

Strength:

push jerk 3-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 of

Hang power cleans (115/85)

candlesticks

10 over the bar jumps

example:

Round 1: 10 HPC, 10 candlesticks, 10 over the bar jumps

Round 2: 9 HPC, 9 candlesticks, 10 otbj

Round 3: 8 HPC, 8 candlesticks, 10 otbj

ect.