Wednesday 10/8/14

Wednesday 10/8:
6:00am, 6:00pm, 7:00pm (level 1)

Strength:
Overhead Squat 2-2-1-1-1

WOD:
6 thrusters
:30 plank hold
12 (2 count) mountain climbers
300m run
5 rounds

*don’t forget your 4800m for this week- I believe we have 3 athletes who have already completed their challenge!

Monday, 10/6/14

Monday 10/6

6:00am, 7:00am(level 1), 6:00pm, 7:00pm

 

Strength:

power clean 2-2-1-1-1

WOD:

1 power clean to

5 front squats

10 hand release pushups

20 toe touch

5 rounds for time

 

*dont forget you 4800m of rowing this week!

 

 

Sunday, October 5, 2014

Sunday October 5:
8:30am

WOD:
200m run
6 Burpee box jumpsĀ 
4 rounds
200m run
12 box dips
4 rounds

Group effort: plate passes

***Extra Credit: Beginning today, you will see a weekly challenge posted on the board. You’ll have a space to add your name and keep track of your progress. Let’s keep this up until the end of the year.
Week 1: each athlete has 1 week to complete 3 miles or 4800m of rowing. This should take no more than 20-25 minutes and you can spread the mileage out any way you please. Come in on an active rest day and row during another class, row 400 before we begin the warm up, 400 when class is over, etc. Your choice. But get it all in by next Sunday morning. ***

EVERYTHING YOU NEED IS ALREADY INSIDE!