Workhorse: Training
Warmup: Tabata
Burpee, Squats, Push-ups, V-Ups x2
10:00 Pull-up/Kip Practice
WOD
50-40-30-20-10
Sit-ups
Lunges
Every 5:00 go 200m 25# Plate Carry
Workhorse: Coaching
Had my first “solo” coaching this morning. Running two classes on my own. Pretty cool.
They actually hazed me a little bit by not doing what I said and then being weird. Pretty awesome!
Workhorse: Training
Basically a SealFit workout…
10:00 Hang Clean coaching & practice
17:00 AMRAP
2, 4, 6, 8, 10, 12, 14, 16, 18….
Deadlift 205#
Toes-To-Bar
Bearcrawl
10:00 EMOM
5x Thrusters 65#
10x Box Jumps 24″
21-15-9
Back-rack Step-ups 24″ 65#
Burpees
Bag Work
12:00 (1:00x rounds)
Workhorse: Training
SealFit style WOD (But short on time)
10x Rounds (only got 5)
5x Snatch 65#
10x Burpees
10x Push-ups
15x Squats
200m Sandbag Carry 65#
Workhorse: Training
Coached the 12:30 class and then did a quick workout with partner.
WOD:
1 – 10 -1 ascending and descending ladder
Burpees
Tire Flips
[116]
then
4x rounds of :30 on and :30 off Tire Battle