Day 3WOD 150909 warm-up – Coach’s Choice A. 3 x 3 back squats @ 33X3 tempo + 30sec SB each side, squat @ 0:00, 3:00, 6:00B. 3 x 5 push press + 30sec FLR, press @ 10:00, 13:00, 16:00rest to 20:00 then CC. 5 sets @ 100% effort10 deadlifts @ 100% of B10 hrpurest exactly […]
Day 2WOD 150908 warm-up – Coach’s Choice A. 600m run, rest to 5:00 then BB. EMOM 5:00 – 3 thrusters… build your bar every minute, rest to 12:00 then CC. For time @ 85% effort5-4-3-2-1thrusters @ 100% of Bperform 40 double unders – OR – 15 bjsd @ 20” after each set of thrusters+L1 –
Day 1WOD 150907 warm-up – Coach’s Choice For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders post all results
Day 5WOD 150904 A. “Jackie”For time @ 100% effort1000m row50 thrusters – 4530 pull-upsrest time = work time, then BB. ½ “Jackie”For time @ 80-90% effort500m row25 thrusters – 4515 pull-upsrest time = work time, then CC. ¼ “Jackie”For time @ 80% effort250m row12 thrusters – 457 pull-upsD. post WOD flexibility post all results
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