We started the HAWC Bootcamp today and had 8 people participate. A couple of folks that were scheduled to attend had other obligations or were under the weather. We conducted a class this morning at 6am and again at 6pm. We did some basic skill training with a KB and then followed it up with a nice 10 minute KB circuit. Tomorrow we put the KBs away and do some bodyweight work. Both classes were quick learners so I expect we will get to some fun stuff before the month is over.
Monday, February 3, 2014
Day 1 of HAWC Bootcamp
We started the HAWC Bootcamp today and had 8 people participate. A couple of folks that were scheduled to attend had other obligations or were under the weather. We conducted a class this morning at 6am and again at 6pm. We did some basic skill training with a KB and then followed it up with a nice 10 minute KB circuit. Tomorrow we put the KBs away and do some bodyweight work. Both classes were quick learners so I expect we will get to some fun stuff before the month is over.
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WOD
10 x 500 meter row with 1 min rest between intervals
10 minute KB circuit
Weight: 162.6
Fasted: 21 hours
Read: 5 hours
Wrote: 3 hours
French: 30 minutes
Cold Shower
Day 1 30/30 squat challenge, I had to restart because I forgot about it yesterday.
WOD:
1 mile warm up run.
10 Minutes work to 1RM for 3 Pos Clean - High (shoulders even or behind bar); Mid Hang; and 2" above ground.
-- 185 lbs
A. Back Squat
3x8 at 185
B. 3x5 Weighted Dips / drop max rep kipping dips.
-- 60lbs
WOD
Recovery Week
30,20,10
Pulllups and half burpees
Weight: 162
Fasted: 20 hours
Read: 7 hours
Wrote: 2 hours
French: 30 minutes
Cold shower
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