Monday

Post coaches WOD

(Left to Right: Mike, Gabe, Russ, Coach Jess, Coach Allison, Coach Corey, Coach Fran, and Coach Scott

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

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WOD
(20 minute cap)

Back Squat
5-5-5+
(55%, 60%, 65%)
+ = as many reps as possible

AMRAP 12 minutes
400m run
12 HSPU

Read:

100 Books every high school student should read. How many have you read?

Watch:

What is the gymnastics WOD?

Tuesday

Skylee working hard to get a weighted pull up

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

WOD

Deadlift

5, 5, 3, 3, 1

Push Press

5, 5, 3, 3, 1

AB Series

Repeat cycle 2 or 3 times with 1 min rest between each round

Leg Drop x 8 each leg

Toe Touches x 8 each leg

Hip Lift x 8

V-up x 8

Knees to Chest x8

Read: 

Scientists have found antibodies that prevent most HIV strains from infecting human cells. Holy cow!

Watch:

3 Part Progression on Muscle Ups without a false grip from gymnasticswod.com