Workhorse: Training
Metcon
4x Rounds
800m Run
20x Sumo Deadlift High Pulls (65#/55#)
10x Box Jumps 20″/24″ (or Step Ups)
[29:33]
Fight Club 105
Had about 7 students. We did some running forward and backward and then some suicide drills. Then went straight into point sparring in the ring. Had a 3x Deadman drill and lots of decent learning going on I hope. 🙂
SealFit
10:00
800m Run
Clean & Jerk (max reps) 135/95
10:00
400m Run
Power Snatch (max reps) 115/95
10:00
200m Run
Thrusters (max reps) 95/65
Then
3x Rounds
200m Run
7x Box Traverse + Sandbag Throw-over + Burpee
Then
12:00
Bagwork
Workhorse: Coaching
4 classes this morning.
Assisted in the 2 ‘challenge’ classes and ran 2 ‘regular’ classes. Both were a 5k run, so did a good leg and hip warmup and then coached them through the 5k. It was 12x 400m runs with a 100m at the end to make up the 3.2 miles.
Training: Workhorse
Did the class WOD for today:
3 Rounds
800m Run
15x barbell step-ups (20″ box with 135#)
15x High Knees
Finished in 20:28 or something like that. The run killed me…
Then did a couple of Squat Cleans for fun after, got up to 135#