150325 Wednesday
Day 3WOD 150325 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squatsrest 5:00, x 2B. 5 sets not for time… use as cool down250m row30sec FLR 5-10:00 – post WOD flexibility – Coach’s Choice
March 2015
A Sign of the (hard) Times
I can remember as a young athlete, my parents would drop me off at practice… leave me there with the Coach or Coaches, then come back and pick me up after practice… or I would even grab a ride home with a neighbor! That shit doesn’t roll these days! Leave your kid?? Hell no! But
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150324 Tuesday
Day 2WOD 150324 warm-up – Coach’s Choice A1. 6-8 pendlay row, rest 30sec then A2A2. db hang clean to overhead cluster, 4. 4. 4. 4. 4, rest 10sec @ dots, rest 1:00 then back to A1, x 3-rest as needed-B. For time:21-15-9wall ballst2b/k2e/hanging knee raises (hkr)+2 rounds of:10 tgu, total reps, alt arms10 wall climbs
150323 Monday
Day 1WOD 150323 warm-up – Coach’s Choice A. 3 x 5 back squats, squat @ 0:00, 3:00, 6:00B. 3 x 5 push press, press @ 10:00, 13:00, 16:00-rest as needed-C. 4 sets @ 85% effort10 calorie row10 db g2oh, total reps, alt arms10 burpees1:00 rest 5-10:00 – post WOD flexibility – Coach’s Choice
150321 Saturday – CFG Open WOD 15.4
Day 6WOD 150321 CFG Open WOD 15.4first come, first served heats @8am9am10am11am Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans
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