Day 2WOD 150915 warm-up – Coach’s Choice A. 10:00 to build a heavy squat clean, rest 5:00 then BB. every 2min for 20:0010-15 wall balls1-3 bear complex @ 70-75% of A… (if bear complex is not in skill set, perform 3-5 thrusters at same percentage)(when timer hits 20:00, go to C)C. 50 t2b/k2e/hkr AFAP, rest […]
Day 1WOD 150914 warm-up – Coach’s Choice snatch grip skills – barbells not to exceed 75/45 (training CNS, not strength)A1. snatch grip hi-pulls from hang – 3. 3. 3, rest 5sec @ dots, rest 5sec after 3rd set then A2A2. hang power/muscle snatch – 3. 3. 3, rest 5sec @ dots, rest 5sec after 3rd
Day 6 WOD 150912 A. Every 2:00 for 5 sets… 3 TnG power cleans B. 6 rounds at a sustainable effort… 3 wall climbs + 6 box jump overs (24"/20") + 9 t2b/k2e/hkr, rest 1min btw sets C. 1:00 max calorie AD sprint
Day 5WOD 150911 warm-up – Coach’s Choice A. 1 set @ 80% effort200’ farmer’s carry200m oh plate carry400m sandbag carryrest exactly 5min then BB. 10 sets @ 80% effort1-2 rope ascents – OR – 5 burpee pull-ups200’ runrest 30secC. post WOD flexibility post all results to comments
Day 4WOD 150910 warm-up – Coach’s Choice A. 20 tgu, tough, not for time-rest as needed-B. 1K row time trial!!-rest as needed-C. 1 set – unbroken wall ballsD. post WOD flexibility post all results to comments
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