All posts by Hillary

Wednesday 10/24/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm Prime Time, 8:00pm level 1

Strength:
SHOULDER PRESS
 4 X 3 : 75-80%
WOD:
“J Money”
0-5:00 EMOTM
3-5-7-9-11 reps each of
ball slams
shuffles
5:00-6:00 rest/switch
6-11:00 EMOTM
3-5-7-9-11 reps each of
American kettlebell swings
shuffles
11:00-12:00
burpees AMRAP
score= total burpees*
*subtract reps not completed from EMOTM rounds

 

 

Tuesday 10/23/18

6:00am, 6:00pm
Skill
- rope climbs
– skin the cat
3 rounds not for time of
2 rope climbs or 3 ground to standing
2-4 skin the cats
10 hollow rocks
WOD
“GRATEFUL”
4 strict pull-ups
8 power snatch (95/65)
12 walking lunges
7 rounds

Tuesday 10/16/18

6:00am, 10:00am 1 on 1, 11:00am 1 on 1, 6:00pm

Skill:
L-SIT HOLD
Max L-Sit Hold for time on
-parallettes
-benches
-boxes
-rings
WOD
“Mary”
20:00 AMRAP of:
5 Handstand Push-ups
10 1-legged Squats
15 Pull-ups