150808 Saturday
Day 6WOD 150808 WOD – Coach’s Choice Fitness Outside of the Shed…
August 2015
150807 Friday
Day 5WOD 150807 warm-up – Coach’s Choice A. 5 x 100’ sled push, rest 2min between sets-rest as needed… traditional CF WOD coming…-B. AMRAP 10:00 – thrusters @ 95/65perform 5 burpees EMOM, starting @ 0:00C. be thankful WOD is over, post WOD flexibility – Coach’s Choice
150806 Thursday
Day 4WOD 150806 warm-up – Coach’s Choice A. 4 x 90sec @ 95+% effort30sec AD + 10 kb swings + max effort box jump overs until time expireswork @ 0:00, 5:00, 10:00, 15:00B. after 4th set… accumulate 90sec total of SB(R) + FLR + SB(L)… 90sec total of eachC. 4 x 90sec @ 95+% effortyour
150805 Wednesday
Day 3WOD 150805 warm-up – Coach’s Choice A. 8 sets @ 80-90% effort, barbells not to exceed 95/65250m row6 ground to overhead200m runrest 2minB. post WOD flexibility – Coach’s Choice
150804 Tuesday
Day 2WOD 150804 warm-up – Coach’s Choice A. perform 3 sets of following barbell complex5 deadlifts + 4 front rack reverse lunges + 4 step-upswork @ 0:00, 4:00, 8:00… execute 10-15 abmat sit-ups during rest periods-rest as needed-B. perform the following workload @ 80-90% effort every 2:00 for 20:00, starting @ 0:00… (18:00 is last
150803 Monday
Day 1WOD 150803 warm-up – Coach’s Choice A1. 6 RFESS each leg, no rest between legs, rest 30sec then A2A2. ring push-up cluster (see notes) – 3. 3. 3. 3. 3, rest 5sec in FLR position @ dots, rest 90sec then back to A1, x 3-rest as needed-B. 3 sets @ 85% effort6-8 unbroken hang
