150223 Monday
Day 1WOD 150223
February 2015
150223 Monday
Day 1WOD 150223 warm-up – Coach’s Choice (Rear Foot Elevated Split Squat = RFESS)A. 3 x 8 RFESS @ 31X1, no rest between legs, build but don’t lose tempo, rest between sets = 30sec side bridge R + 30sec side bridge LB1. single arm db push press cluster – (R) 5. 5. 5. 5, (L)
150219 Thursday
Day 4WOD 150219 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-85% effortOH walking lunges (45/25), 1 length of room + 15 burpees on to bumper plate + 6 shuttle sprints-rest 10min-B. 4 x 30sec row sprint @ 110% effort, rest 30sec between sets
150218 Wednesday
Day 3WOD 150218 warm-up – Coach’s Choice A1. 5 cgbp 30X1, rest 30sec then A2A2. 5 strict ring rows @ 50X1, rest 30sec then A3A3. 60sec FLR, push-up position, rest 90sec then back to A1, x 3-rest as needed-In B, barbells should not exceed 185/125, and unbroken reps should be sustained for clusterB. deadlift cluster
