Coach’s WOD today, then a little 5×5 kick off.
15:00 AMRAP
Ladder 1x each round
Muscle Up (attempts)
Front Squat (115#)
Hand Stand Push-Up
Then
5×5′s
Squat 5×5 @125#
Bench Press 5×5 @100#
Bent Over Row 5×5 @50#
Squat Snatch
3×1
@65#
@85#
@95#
Epic WOD today:
1 Mile Farmer’s Carry 75# (each arm)
Then
3x Rounds
20x KB Swings 55#
20x V-Ups
20x Toes To Bar
[53:00]
Then did Workout #2
15:00 AMRAP
10x Thrusters 65#
10x Hang Cleans 65#
[7x Rounds]
Came back to gym a few hours after the first workout today and did the 2nd WOD.
21-15-9
Hand Stand Push-ups [bands]
Burpees
Pull-ups
Then
6x 200m Run
1:00 rest
Did the WOD for today. Pretty tough.
15:00 AMRAP
2, 4, 6, 8, 10, 12…etc…
Hang Cleans (115#)
Barbell Roll-Outs
Pistols
[7x+7]
Then
5×1 Jerks
[1RM 205#]
4 classes again this morning. Very early morning…
“New You” classes were a mix of basic type workouts, we had some 2:00 time domains with running and Deadlifts and step ups. One of these classes had farmers carries and Deadlifts.
Some of the people are really all over the place with their fitness level. I suppose that’s why they are there, but it really makes you as a coach have to push your skills to instruct and coach them.
“Regular” classes had a pretty tough metcon workout. Of 100x push-ups, 100x Sit-ups and 100x Squats. This pretty much crushed everyone hard core.