150525 Monday
Day 1Hero WOD 150525 AM heats only7am, 8am, 9am, 10am warm-up – Coach’s Choice “Gary J. Buro”For time:200m sandbag carry34 bar-facing burpees60 wall ball50 kb swings – 32kg/24kg40 g2oh – 95/6534 bar-facing burpees200m sandbag carry
May 2015
150521 Thursday
Day 4WOD 150521 warm-up – Coach’s Choice A1. 5 heavy deadlifts, rest 30sec then A2A2. 10 db single arm overhead press, no rest between arms, rest 1min then back to A1, x 3 (keep them strict as long as possible before implementing power core to extremity)-rest as needed-B. 4-5 sets @ 85-95% effort200’ farmer’s carry
150520 Wednesday
Day 3WOD 150520 warm-up – Coach’s Choice A. 3 sets of (-1)back squats @ 85% 1RM , squat @ 0:00, 3:00, 6:00(-1) = stop 1-2 reps shy of failure-rest as needed-MAP 2 – 1:00 work/1:00 rest @ 80-90% effort, 6 pieces, 2 blocks, 5min rest between blocksAthletes can start in any position, 3 athletes per
150519 Tuesday
Day 2WOD 150519 Happy 10th Birthday Allyson!!! Click here for Double Digits slideshow
150519 Tuesday
Day 2WOD 150519 warm-up – Coach’s Choice A. “Grace”30 clean & jerk for time @ 135/95(if not performing rx’d, scale down to establish current benchmark… try to create a 5:00-6:00 stimulus)-rest as needed–between A & B, accumulate 90sec side bridges each side-B. 10 sets @ 80% effort35 double unders – OR – 30sec singles200’ runrest
