Wednesday 9/21/16

5:00am, 6:00am, 5:15pm level 1, 6:00pm strength: back squat 5-5-5-5 WOD: (WLC benchmark WOD- please record your score for the buy out!) 400m run 30 air squats 30 situps
Hillary no comments

Tuesday 9/20/16

6:00am, 6:00pm 10:00 skill work -banded/kipping/strict/chest to bar/weighted pullups – L sits parallettes/L-hang from rig WOD: 1:00 slam ball cleans 1:00 40yd bear crawl 1:00 100m sprint 1:00 :30
Hillary no comments

Monday 9/19/16

5:15am, 6:00am, 6:00pm strength: push jerk 5-5-5-5 WOD: 3-6-9-12 reps fir time of hand stand push-ups candlesticks 200m run 8:00 cap 12-9-6-3 reps for time of Hand release push-ups
Hillary no comments

Sunday 9/18/16

8:30am strength: Hang squat snatch 5-5-5-5 WOD: 1-10 unbroken thrusters (95/65) if the bar drops, athlete performs a 130m run and begins at last completed round. Core work mobility
Hillary no comments

Saturday 9/17/16

8:00am Partner WOD: 4:00 AMRAP 30 double unders (60 single unders) 10 chest to bar 10 American Kettle bell swings (53/35) 1:00 rest 4:00 AMRAP 30 double unders (60
Hillary no comments

Friday 9/16/16

6:00am, 7:00am, 5:30pm strength: deloading front squat @70,60 and 50% WOD: Evens: *squat clean- as many reps as possible (135/95) Odds: Burpee chin-ups. emotm for 16:00 -rest, then- 400m
Hillary no comments

Thursday 9/15/16

5:15am, 6:00am, 6:00pm 50 mountain climbers (singles) 40 double unders 30 box step ups 20 bent over dumbbell rows (10 each side) 5 rounds mobility
Hillary no comments

Wednesday 9/14/16

5:00am, 6:00am, 6:00pm strength: bench press deload WOD: Tabata this! jingle jangles x8 ball slams x8 push-ups Overhead lunges      
Hillary no comments

Tuesday 9/13/16

6:00am, 6:00pm 12:00 skill work, 4:00 each of crossovers/double unders/backwards jumps pistols (box from standing/box to seated/ring assist/rig assist/weighted) rope climbs WOD: 2:00 row for calories 2:00 box jumps
Hillary no comments

Monday 9/12/16

6:00am, 6:00pm strength: hang power clean 1-1-1-1 WOD: 7 hang muscle snatch (75/55) 7 overhead squats 7 ¬†toes to bar (sub 10 k2e) 200m run 5 rounds  
Hillary no comments