150630 Tuesday
Day 2WOD 150630(Repeat WOD 150324) Happy Birthday Coach Colin!!! Click here for birthday wishes
June 2015
150630 Tuesday
Day 2WOD 150630(Repeat WOD 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 time21-15-9wall ballst2b/k2e/hanging knee raises (hkr)+2 rounds of:10 tgu, total reps, alt arms10
150629 Monday
Day 1WOD 150629 warm-up – Coach’s Choice A1. 6-8 RFESS @ 3010 tempo, rest 30sec then A2A2. AMRAP 30sec – ring dips – OR – bench dips, rest 30sec then A3A3. 60sec FLR, rest 1min then back to A1, x 3-rest as needed-B. 5 sets @ 85-95% effort200m run10 deadlifts – barbells not to exceed
150626 Friday
Day 5WOD 150626 warm-up – Coach’s Choice Athletes can start at any station… 3 perA. 2:00 max calories – AD, rest 3min then BB. 2:00 max distance – rower, rest 3min then CC. 2:00 – 400m run + max burpees, rest 3min then DD. 200’ sled push – OR – 400’ farmer’s carry, rest 5min
150625 Thursday
Day 4WOD 150625(Repeat WOD 150204) warm-up – Coach’s Choice A. Complete for time, with a 20:00 CAP2000m row30 tgu, total reps, alt arms (keep it manageable, don’t go too heavy here)60 walking lunges90 double unders – OR – 45 bjsd – 24”/20”max rope ascents in time remainingB. post WOD flexibility – Coach’s Choice
