This is a picture of the final day of a 10 week cycle (two 5 week cycles)… or I guess "experiment" is a better term to use. As I was sitting back in recovery, I made the conscious effort to reflect on the past 10 weeks, remembering each week almost in the same way I […]
In the sled & AD we trust… 150903 ~cpj Read More »
Day 4WOD 150903 warm-up – Coach’s Choice A. 5 x 30/30 row @ 90% effort, rest exactly 5min after 5th set then BB. 3 sets AFAP of:6 high box jumps9 heavy Russian kb swingsrest time=work time after 3rd set+Choose a workload and perform for time: (be sure to start at the top of a minute
Day 3WOD 150902 warm-up – Coach’s Choice A1. 6-8 back squats @ 3010 tempo, go immediately to A2A2. AMRAP (-2) strict ring dips – OR – box dips, rest 1min then back to A1, x 2-rest as needed-B1. 8-10 deadlifts @ controlled tempo (no bouncing), go immediately to B2B2. AMRAP (-2) strict pull-ups – OR
Day 2WOD 150901 warm-up – Coach’s Choice A. AMRAP 6:00 @ 85-95% effort20 ghd sit-ups – OR – 40 abmat sit-ups7 pull-ups in your skill set… if you have ctb, do them!45 double unders – OR – 100 singlesrest to 10:00 on timer, then BB. 20 power cleans for time – barbells not to exceed
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