150407 Tuesday
Day 2WOD 150407
April 2015
150407 Tuesday
Day 2WOD 150407 warm-up – Coach’s Choice Athletes can start @ A, B, or CA. AMRAP 4:00 @ 80-90% effort250m row12 t2b/k2e/hkr6 burpeesrest 2:00, then BB. AMRAP 4:00 @ 80-90% effort40 double unders – OR – 100 singles12 db g2oh, total reps, alt arms2 rope ascents – OR – 7 plank ascentsrest 2:00 then CC.
150406 Monday
Day 1WOD 150406 warm-up – Coach’s Choice A1. RFESS – 8 each leg, load each set to find an 8RM, rest as needed between legs then go immediately to A2A2. AMRAP strict ring rows, feet on 20” box, rest 2:00 then back to A1, x 3B. 6 sets @ 80-90% effort9 hrpu12 bjsd – 24”/20”15
150402 Thursday
Day 4WOD 150402 warm-up – Coach’s Choice A. 8 x 30sec row/30sec rest @ 90% aerobic pace-rest as needed-B. single arm db push press cluster – 6R+6L. 6R+6L. 6R+6L. 6R+6L. 6R+6L, rest 15-20sec @ dots, rest 1:00 after last set, then CC. FLR – accumulate 2:00 total-rest as needed, prep for D-D. barbells are not
Spring Barbell Club with Coach Doug
The Barbell Club (BBC) is an opportunity for athletes at The Shed to get in some extra strength training in addition to the weekly programming. BBC is a strength program that focuses on building brute strength through the effective program implemented by Westside Barbell. What you can Expect: We follow Westside Barbell’s conjugate method
Spring Barbell Club with Coach Doug Read More »
