Wednesday 10/7/15

6:00am, 6:00pm, 7:00pm team training, 8:00pm private Strength: front squat 1-1-1-1 WOD: 400m run 20 overhead squats (75/55) 20 hand release push ups 3 rounds for time
Hillary no comments

Tuesday 10/6/15

6:00am, 5:15pm private, 6:00pm, 7:00pm private 8:00 skill work- athlete’s choice WOD: 10 plate ground to overheads (45/25) 10 hollow rocks 10 box jumps 15:00 AMRAP 12:00 mobility  
Hillary no comments

Monday 10/5/15

6:00am, 6:00pm, 7:00pm strength: push press 1-1-1-1 WOD: 10 candlesticks 25 double unders 400m run 4 rounds
Hillary no comments

Sunday 10/4/15

8:30am strength: back squat 3-3-3-3 WOD: 18-15-12-9-6-3 of Hang power clean (95/65) pullups
Hillary no comments

Saturday 10/3/15

8:00am, 9:00am level 1 teams of 3: 30:00 AMRAP of 9 pushups 18 ball slams 32 burpees *rower must read 4800m by 30:00 mark
Hillary no comments

Friday 10/2/15

6:00am, 7:00am, 5:00pm, 6:00pm strength: Hang power snatch 3-3-3-3 WOD: 4 pull-ups 8 Deadlifts 16 lateral bar jumps 32 bicycles 12:00 AMRAP  
Hillary no comments