No WOD on Monday...just up early (4:30am) and a buss ride
Kids worked hard and we finished at Sunset Lake!
Tuesday it was time to get after it!!!
WOD ~
Brief Warm-Up...
Jog / Clean form / 1/2 Leg Blaster
then...
EMOM x 10:
3x Squat Cleans (across or build...you decide)
Gymnastics
50 Strict TTB for time
sub is 50 2-cnt. Grasshoppers
(GH = Push Up Plank Position w/ knee to forearm, then back & knee to opposite forearm)
Then...on to the stadium...
WEST IRON
3 RFT ~
400m Run
12 Burpees
Stadium Stair Jumps (2 jumps up, 1 jump back...all the way up the bleachers)
Wendt ~ 175# / 4:00 / 9:30
Bertag ~ 3x Light Clean + 3 front squats / 3:40 / 12:02
tb ~ 185# / 6:55 / 13:20
Wednesday was a bit slower going, but as we got into it...it got better and we capped it off with the "Tradition"...the HILL RUN!!!
Warm-Up ~
100 Burpees
(1-10-1 with a group of 3, rest while they work)
SNATCH
A) 3x3 Snatch Balance
B) 2x2 Hang Squat Snatch
C) 1x1 Squat Snatch
5x3 Front Squat
5x5 Bench Press
Bertag did some lighter exercises...
Wendt ~ 95 / 135 / ?? / 225 / 195
tb ~ 135 / 155 / 175 / 225 / 195
THE HILL '15 (runners)
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