Day 2
WOD 181106
warm-up – Coach’s Choice
A. CGBP – 5. 3. 1. (week 1)
6 strict db curl & press @ dots… load is athlete’s choice
bench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00
rest to 10:00 on timer, then B
B. AMRAP 1:00 @ max effort
calories – row/bike/ski
rest to 16:00 on timer, then C
C. AMRAP 4:00 @ 90% effort… barbells nte 75/55
9 sdhp
7 bjsd @ 20”
5 shoulder to overhead
rest to 22:00 on timer, then D
D. AMRAP 4:00 @ 90% effort… barbells nte 75/55
9 shoulder to overhead
7 sdhp
5 bjsd @ 20”
rest to 28:00 on timer, then E
E. AMRAP 4:00 @ 90%… barbells nte 75/55
9 bjsd @ 20”
7 shoulder to overhead
5 sdhp
F. post WOD recovery
