140430 Wednesday
Day 3WOD 140430
April 2014
140430 Wednesday
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
140429 Tuesday
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
140428 Monday
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
Getting stronger
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
