Tuesday 8/29/17

IMG_5480

 

6:00am, 7:00am 1 on 1, 6:00pm

Skills 12:00

WOD:

15 wall ball shots

25 jumping jacks

50 (single count) mountain climbers

5 rounds

rest, then

core work:

:20/:10 forward plank x8

:10/:05 alternating side plank x8

25 sit-ups

25 back extensions

Sunday 8/27/17

8:30am, 10:30am 1 on 1

Strength:

strict press 2-2

push press 2-2

push jerk 2-2

all from back rack

WOD:

2:00 AMRAP of Curtis Ps* (75/55)

followed by

1:00 of core work (listed on white board)

4 rounds

Curtis P= Hang clean + 2 lunges + push press

Thursday 8/24/17

IMG_5259

 

6:00am with Coach Cara, 5:30pm with Coach Hill

Benchmark WOD:

“Air Force”

20 thrusters (95/65)

20 sdhp

20 push jerk

20 front squat

20 overhead squat

*every minute in the minute, perform 4 burpees

rest,

1 mile run for time