140424 Thursday
Day 4WOD 140424 Happy Birthday Kirk!!!
April 2014
140424 Thursday
Day 4WOD 140424 warm-up – Coach’s Choice 3 rounds for time of:500m row10 clean & jerkL1 – 95/65 (scale from there)L2 – 115/75Rx’d – 135/95SK – 155/105
140423 Wednesday
Day 3WOD 140423 warm-up – Coach’s Choice 8 rounds tabata mash-up of:rowhrpu(no score, just do the work) -rest exactly 5:00 (and choose a buy-in!)- For time:buy-in = 100 double unders OR 35 box jumps/step-ups with step-down – 24”/20” 15-12-9stone to shoulder – athlete’s choicepull-ups – L1 jumping pull-ups, L2 kipping pull-ups, Rx’d ctb pull-ups, SK
140422 Tuesday
Day 2WOD 140422 warm-up – Coach’s Choice 3 rounds of:3 thrusters + 10 burpeesrest 90 secondsnotes:-treat this as a strength segment… make the thrusters heavy and challenging, but have no fails, and no single reps… do 3 unbroken -rest accordingly- For time:100’ oh walking lunges – 45/25 (scale from there)1-2-3-4-5wall climbs (x3 inchworm push-ups)cash-out =
140421 Monday
Day 1WOD 140421 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift5 burpeeschoose a barbell weight that will allow for 10 rounds of perfect deadlifts (this should not be a 1RM)135/95, 185/125, 225/155, 275/185, 315/205 -rest accordingly- Perform the following workload for time:barbell levels – L1 95/65, L2 115/75, Rx’d 135/95, SK 165/1153 rounds of:6
