150731 Friday
Day 5WOD 150731
July 2015
150731 Friday
Day 5WOD 150731 warm-up – Coach’s Choice A. 5 sets, 30sec @ 90% effortheavy sled drag + max burpeeswork @ 0:00, 3:30, 7:00, 10:30, 14:00B. from 18:00 – 23:00 accumulate 600m of loaded carries – sandbag, farmer’s carry, waiter’s walk… Athlete’s ChoiceC. 5 sets, 30sec @ 90% effortheavy sled drag + max burpeeswork @ 24:00,
150730 Thursday
Day 4WOD 150730 warm-up – Coach’s Choice A1. AMRAP 30sec ghd sit-ups – OR – abmat sit-ups, rest 30sec then A2A2. AMRAP 30sec back ext – OR – waiter’s bows, rest 30sec then back to A1, x 3-rest and prep accordingly for B-B. Athlete’s ChoiceOption 1 – “Fran”For time @ 100% effort21-15-9thrusters – 95/65pull-ups Option
150729 Wednesday
Day 3WOD 150729(Repeat WOD 150415, C only) warm-up – Coach’s Choice A. 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 4:00, 8:00… perform 30sec SB + 30sec FLR + 30sec SB during each rest period and after 3rd set-rest as needed-B1. db curl & press cluster – 4. 4. 4. 4. 4,
150728 Tuesday
Day 2WOD 150728(Repeat WOD 150505) warm-up – Coach’s Choice MAP 4 – 2:00 @ 80-90% effort, 2:00 rest, 5 pieces, 2 blocks, 5:00 rest between blocks Athletes can start at any point (no more than 3 athletes at one piece)A. AMRAP 2:00 – wall climbs, rest 2min then BB. AMRAP 2:00 – rope ascents –
150727 Monday
Day 1WOD 150727 warm-up – Coach’s Choice A. 3 x 3 – back squats @ 30X2 tempo, build each set (no failed reps)… squat @ 0:00, 4:00, 8:00… perform 30sec SB + 30sec FLR + 30sec SB during each rest period and after 3rd set-rest as needed-B1. clean & jerk cluster – 2. 2. 2.
