Wednesday – August 7, 2019 (20190807)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press

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

 

WOD 2:

15-12-9-6-3

Ring Rows

DB Push Press

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

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[tab]Level 2

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ 50% body weight

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

 

WOD 2:

15-12-9-6-3

Ring Rows

DB Push Press 30/20

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

 

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[tab]Level 3

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ 80/70% body weight

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

 

WOD 2:

15-12-9-6-3

Pull ups

DB Push Press 40/25

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

[/tab]

[tab]Level 4 Rx

WOD 1:

10-9-8-7-6-5-4-3-2-1 Bench Press @ body weight/80% BW

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

 

WOD 2:

15-12-9-6-3

Strict Pull ups

DB Push Press 50/35

30 Double unders

 

WODs Can be done in either order, coach will start a clock 2 times.

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[tab]Motivation

 

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[tab]Strength

Warm up for Bench press

[/tab] [/tabcontent] [/tabs]

 

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Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)