Day 5
WOD 170901
warm-up – Coach’s Choice
A1. 4-6 cgbp @ 30X1 tempo… rest 30sec, then A2
A2. tough sled push (1 direction)… rest to 3:00 on timer, then back to A1 x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. 1 set every 3min, for 5 total sets… (15:00, 18:00, 21:00, 24:00, 27:00)
Goal is to use a rep scheme of 1-5 repetitions for first movement, and complete workload under 2:30 each set for 5 total sets… first movement is Athlete’s Choice
wall climbs – OR – rope ascents – OR – bar muscle-ups
20 overhead lunges, total reps, alt legs… hold bumper plate overhead
30sec farmer’s hold… load w/kbs or dbs
C. post WOD recovery = Coach’s Choice
