150925 Friday
Day 5WOD 150925
September 2015
150925 Friday
Day 5WOD 150925 warm-up – Coach’s Choice A. 6 x 30sec AD sprint, rest 2min btw setsB. For time @ 85% effort100 burpees to target – OR – AMRAP 12:00… whichever happens first-rest as needed-C. 6 x 30sec AD sprint, rest 2min btw setsD. post WOD body maintenance post all results to
150924 Thursday
Day 4WOD 150924 warm-up – Coach’s Choice A. 20 tgu, tough, not for time-rest as needed-B1. 1 set @ 80-85% effort400m run21 kb swings – 24kg/16kg12 pull-upsrest 1min then B2B2. 2 sets @ 80-85% effort30 double unders – OR – 90 singles15 ground to overhead – 75/45rest 1min after 2nd set, then B3B3. complete 30
150923 Wednesday
Day 3WOD 150923 warm-up – Coach’s Choice A1. 60sec SB, rest 30sec then A2A2. 60sec SB, rest 30sec then A3A3. 60sec FLR, rest 30sec then A4A4. 3 x 10sec “L” hang, rest 10sec btw attempts-rest as needed-B. For time @ 85-95% effort1500m row60 back squats, no racks, barbells not to exceed 135/9530 shoulder to overhead,
150922 Tuesday
Day 2WOD 150922 Happy Birthday Janice!!! Happy Birthday Kate!!! Happy Birthday Mary!!!
150922 Tuesday
Day 2WOD 150922 warm-up – Coach’s Choice barbells not to exceed 75/45A1. high hang hi-pull cluster – 3. 3. 3. 3, rest 5sec @ dots, rest 5sec btw A1 & A2A2. hang power clean cluster – 3. 3. 3. 3, rest 5sec @ dots, rest 5sec btw A2 & A3A3. push jerk cluster – 3.
150921 Monday
Day 1WOD 150921 warm-up – Coach’s Choice A1. 5-8 heavy (unbroken) deadlifts, rest 30sec then A2A2. 50’ sled sprint, rest 2min then back to A1, x 3-rest as needed-B. 5 sets @ 85-95% effort… barbells not to exceed 125/859 pull-ups12 bjsd – 24”/20”9 shoulder to overhead60sec FLRC. post WOD body maintenance post
