May 4, 2016

Wednesday

ANNOUNCEMENTS:

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Strict Press 3 x 5  (Coach helps determine weight)

METCON:  

2 Rounds of:
400m Run
20 OHS, 55/45
20 Sit-ups

Rest 1 minute

B. 2 Rounds of:
15 Sit-ups
50 Double Unders or 100 Single Unders
10 SDHP, 55/45

EXTRA CREDIT:

4 x 15 Push-ups

and/or 

4 x 20 sec Plank Hold

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Strict Press 3 x 5  (complete 2 sets at 65% before starting 3 sets of 5 @70%)

METCON:  

2 Rounds of:
400m Run
20 OHS, 95/65
20 Sit-ups

Rest 1 minute

B. 2 Rounds of:
15 Sit-ups
50 Double Unders
10 SDHP, 95/65

EXTRA CREDIT:

4 x 15 Push-ups

and/or 

4 x 20 sec Plank Hold

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