140430 Wednesday
Day 3WOD 140430
Day 3WOD 140430 warm-up – Coach’s Choice 5 rounds of:5 front squats2:00 rest(write it down!) For time:5-4-3-2-1rope ascents (planks x3… 15-12-9-6-3)perform 10 hang power cleans (115/75) + 10 ring dips OR 5 ring muscle-ups after each round of rope ascents
Day 2WOD 140429 warm-up – Coach’s Choice 5 rounds of:5 strict press (no racks)2:00 rest(write it down!) 3 rounds of:90 second row90 second rest(track your distance deviation, if any) -rest accordingly- For time:60 dumbbell ground to overhead (power snatch), total reps, alternating arms – 45/2540 box jumps/step-ups with step-down – 24”/20” (do your best to
Day 1WOD 140428 warm-up – Coach’s Choice 5 rounds of:5 deadlifts2:00 rest(write it down!) For time:5-4-3-2-1hang snatch – L1 75/45, L2 95/65, Rx’d 115/75, SK 135/95perform 10 kb swings (24kg/16kg) + 10 burpees after each round of hang snatches post WOD work:3×10 ghd sit-ups3×10 back extensionsnot for time
You are about to get stronger, but only if you want to, and you are willing to accept responsibility to keep track of some numbers. 3 days each week, the programming will incorporate a squat, deadlift and a press week 1 establish a 5 rep number (5×5) week 2 add 10# (5×5) week 3 add