Week 17

Monday (1/3)

Warm-up: 1 lap jog, start from the gym, jog down to the track, jog 1 lap and jog back up to the wt. room.

WOD:  Cindy with a partner, AMRAP 10 min.

5 pull ups / jumping pull ups

10 push ups

15 air squats

Tuesday & Wednesday (1/4 & 1/5)

Warm up: PVC review of Functional Movements

l  Front squat

l  Overhead squat

l  Shoulder press

l  Push press

l  Push jerk

l  Dead lift

l  Hang clean

l  Sumo dead lift high pull

Strength: Sumo dead lift high pulls: 15/30/45/65

WOD:  “New Year’s Tabata”

Teams of 3 – Complete 4 rounds each of Tabata SDHP, sit ups w/ AB mat, and box jumps. Record total reps

Thursday & Friday (1/6 & 1/7)

Warm ups: Track warm up – All exercise at 30 yards. High knees, butt kick, grape vine, skip for height, 3 broad jumps and run. 2 x each exercise.

WOD: 20 min. Run & Walk – 3 min run and 1 min walk x 5 rounds, record total lap# and quarters (ex. 81/4)

Strength: Thruster 5-5-5-5-5, 30/45/65/75

Team of 3 will share a same weighted bar. Two students will be human rack, and rotate between three.

(Make-up any assessments not completed)