150930 Wednesday
Day 3WOD 150930
September 2015
150930 Wednesday
Day 3WOD 150930 warm-up – Coach’s Choice A1. 6 RFESS @ 3010 tempo, loaded, no rest btw legs, go immediately to A2A2. 10-15 squat jumps – 6”, unbroken reps… rest 2min then back to A1, x 3-rest as needed-B. EMOM 6:00 – 1 power snatch + 1 hang snatch + 1 heaving snatch balance-rest as
150929 Tuesday
Day 2WOD 150929 warm-up – Coach’s Choice A1. 15 ghd sit-ups – OR – 25 abmat sit-ups, rest 30sec then A2A2. 1 squat clean + 6 total front rack step-ups (3R+3L), rest 2min then back to A1, x 3-rest as needed-B. 6 sets @ 80-90% effort 12 pull-ups – OR – 6 bar muscle-upsrun 200’rest
October = Jani-Ro… ~cpj
The other day, I mentioned to Rich (Dr. Severe) that the Workout of the Day was from 2009 or 2010… and he said that he was in his 6th year of training at the shed. I was like, "What? No way it's been 6 years!" Well, it has… and there are several other shedheads who
October = Jani-Ro… ~cpj Read More »
150928 Monday
Day 1WOD 150928 warm-up – Coach’s Choice A1. ring push-up cluster – 5. 5. 5. 5, rest 3sec in FLR @ dots, rest 30sec then A2A2. 6-8 pendlay row, rest 2min then back to A1. x 3… build on row each set-rest as needed-B. tabata mash-up – thrusters & burpees… barbells @ 75/45, scale accordingly20sec
150926 Saturday
A. EMOM 8:00 – 1 power cleanrest 5:00, then BB. Using 75-85% of A…1-2-3-4-5-6-7-8-9-10burpees over barperform 2 hang power cleans after each setrest 5:00, then CC. For time @ consistent pace100 double unders or 50 lateral jumps over bar50 calorie row25 db step-ups
