150518 Monday
Day 1WOD 150518 Happy Birthday Cuz!!!
May 2015
150518 Monday
Day 1WOD 150518 warm-up – Coach’s Choice A1. 6-8 pendlay row, rest 30sec then A2A2. ring dip cluster – 5. 5. 5. 5 – OR – bench dip cluster – 7. 7. 7. 7, rest 10sec @ dots, rest 1min, x 3-rest as needed-B. 5 sets @ 85-95% effort, work @ 0:00, 2:00, 4:00, 6:00,
150514 Thursday
Day 4WOD 150514 warm-up – Coach’s Choice A. 3:00 @ 80-90% effort, rest 2:00 then B400m run + max wall ballsB. 3:00 @ 80-90% effort, rest 2:00 then Ctgu – athlete’s choiceC. 3:00 @ 80-90% effort, rest 2:00 then D30 calories – AD + max burpeesD. 3:00 @ 80-90% effort, rest 2:00 then E500m row
150513 Wednesday
Day 3WOD 150513 warm-up – Coach’s Choice Athlete’s choice – Pulling StrengthA. 3 x AMRAP weighted pull-up @ 85% 1RM – OR – 3 x 6 single arm row, tough, @ 3010 tempoperform work @ 0:00, 3:00, 6:00-rest as needed-B. clean to overhead cluster – 2. 2. 2. 2. 2, rest 10-15sec @ dots, rest
150512 Tuesday
Day 2WOD 150512 warm-up – Coach’s Choice A. 8 x 30sec row/30sec rest @ 80-90% effortB. Complete workload @ 85-95% effort 21-18-15-12-9-6-3ohs – 95/65abmat sit-ups w/med ball – 20/14burpees over bar-rest as needed-C. 8 x 30sec row/30sec rest as Z1 recoveryD. 5-10min post WOD flexibility – Coach’s Choice
