Coaches Notes

Wall ball side twist throws

Strength - 04/18/2018 - Strength

Back squat - Every 3 min for 15 min 8-12 @ 70% (slightly higher than 2 weeks ago)

WOD - 04/18/2018 - WOD

For time:
100 Box Taps (20/12)
80 Abmat Situps
60 Box Step Ups (20/12)
40 Abmat Situps
20 Box Jump Overs (20/12)



A - 04/18/2018 - A

A. PWR: Every 2:00 For 10:00 (5 sets): Deadlift 8-12 @ 70%

(Do 3 Sets w/ Conventional Stance and 2 Sets w/ Sumo Stance)

OR

(Do 3 Sets w/ Sumo Stance and 2 Sets w/ Conventional Stance)


REST 5:00



B - 04/18/2018 - B

B. ACCESSORY: EMOM 10

10 GHDSU



REST 5:00


C - 04/18/2018 - C

C. METCON: For Drops (Rest as Needed)

400m Suitcase Carry R

400m Suitcase Carry L


REST 5:00



D - 04/18/2018 - D

D. 2ME Sets of Reverse Hypers @ 52.5-62.5% of BS



Boot-Camp warm up

2*10 Pushups
11 Pushups at end

Boot-Camp #1 - 04/18/2018 - Boot-Camp #1

EMOM 20
Min. 1 - 2 to 4 Body Drags w/ 1 Pushup
Min. 2 - 8 to 15 Bridge Slider Ham Curls