Thurs 8/29 & Fri 8/30

Teach:
How to Record!

Skill:
DeadLift

WOD:
A. Dead Lift Tech 5x5 (Drop at Top; Reset on Each)

Then...
For Time:
21-15-9
Wall Ball
Burpees
Sit Ups

Tue 8/27 & Wed 8/28

Teach:

Bench  Safety

How to read workouts?

Skill:

Row

Back Extensions

Warm-Up:

400m Jog, Wall Walks

WOD:

A1. Bench 6-8 x4 rest 90 sec

A2. SA DB Rows 6-8 per arm x4 rest 90 sec

B1. 1 min plank x4 rest 1 min

B2. 10-12 Back Extensions x4 rest 1 min

C. Row 1000m for time

Fri, Aug 23rd & Mon, Aug 26th

Teach:
Warm-Up and Cool Down Concepts

Warm-Up:
1st Gate Jog
15 Controlled Air Squats
Inch Worm


New Skill:
Press


WOD:
A. Press 4-6 x 4 (Technique Work Only, very light)
+
Team WOD (Groups of 4)
Complete the following with only 1 person working at a time

400m Run Everyone (Relay)
300 Lunges (In Place, Switching Legs)
200m Bear Crawl
100 Burpees

Wed, Aug 21 & Thurs, Aug 22

Skill: 
Squat

WOD: 
8 rounds of 20 sec on and 10 sec off of:
Squats
Rest 90 sec
Push-Ups
Rest 90 sec
Sit-Ups