Day 2WOD 140520 warm-up – Coach’s Choice 0:00 – 3 strict press2:30 – 3 strict press5:00 – 3 strict press7:30 – 3 strict press10:00 – 3 strict press-rest to 15:00- EMOM for 10:00 of:on the evens – 5 weighted pull-ups OR 5 negative pull-upson the odds – 10 OR 15 OR 20 hrpu -rest to […]
Day 1WOD 140519 warm-up – Coach’s Choice 0:00 – 3 front squats2:30 – 3 front squats5:00 – 3 front squats7:30 – 3 front squats10:00 – 3 front squats -rest ~ 5-6 minutes- Interval 13 rounds of:1:30 – 250m row + max reps db push press/jerk (athlete’s choice)1:30 – rest @ 10:00… Interval 23 rounds of:1:30
Day 6WOD 140517 warm-up – Coach’s Choice 0:00 – 3 strict press2:30 – 3 strict press5:00 – 3 strict press7:30 – 3 strict press10:00 – 3 strict press-first set should be at weight of last set from last week-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week
Day 4WOD 140515 warm-up – Coach’s Choice SledHelen5 rounds for time of:200’ sled push21 kb swings – 24kg/16kg12 pull-ups
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