Day 1
WOD 140901
warm-up – Coach’s Choice
0:00, 3:00, 6:00, 9:00
5 strict press, no racks
-establish an approximate 5RM in 4 sets
-you will be using your last successful set for all 3 sets next week
-rest to 15:00-
5 rounds of:
30 seconds – max effort kb swings
30 seconds – rest
-choose a kb you can hold on to for 30 seconds
-goal is to create a training tempo… as well as sustained effort
@ 20:00…
1:00 max effort burpees
-rest to 27:00-
in 8:00…
60 db g2oh, alternating arms – 45/25
max calories – rower/airdyne at approx. 75% effort
notes:
-try not to redline here… establish a training tempo around 75% of “your” effort… not the effort of those around you
-NO WHITEBOARD SCORE ON THIS PART… LOG YOUR WORK IN YOUR LOGBOOK
