Day 3WOD 130904 warm-up = core workghd sit-ups – 3 x 10back extensions – 3 x 10hollow rocks – 3 x 10 strength/skill: strength holds/jump rope practiceinversion hold – 0,2,4,6jump rope practice – 1,3,5,7 WOD…5 rounds for time of:6 snatches 15 box jumps L1 – 75/55, 20” boxL2 – 95/65, 24” boxSK – 115/85, 30” […]
Day 2WOD 130903Coach’s Hour, 7-8am warm-up = press clinic1.strict press2.push press3.push jerk strength:front squat – 5 x 3(3 front squats every other minute for 10:00) WOD…3 rounds for time of:10 deadlifts15 hrb?? unbroken wall balls *200m run every time wall balls are broken* L1 – 135/95, 15 unbroken wall balls – athlete’s choiceL2 – 225/155,
Quick notes regarding the Fall Schedule… Download RSCF3.0-2013-fall schedule Monday and Wednesday mornings will have the same training hours. Our own Courtney will be teaching Yoga, which will begin @ 4:30pm on September 12th, and will run for the month of September. If attendance is good, we will keep it going! Brielle will be teaching
Congrats August Basic Training!!! Not pictured: Deidre The cost of going "unlimited"…
