151031 Saturday
Day 6 WOD 151031 4:00 AMRAP/2:00 rest: A. Run 200m 10 Burpees 10 KBS B. 10 alternating DB clean to overhead 3 pull-ups/muscle ups C. 5 box jumps 10 push-ups 10 wall balls Rest 5:00. X2 A, B, C are each 4:00 AMRAP, 2:00 rest
October 2015
151030 Friday
Day 5WOD 151030(Repeat WOD 150204, WOD 150625) warm-up – Coach’s Choice A. Complete for time, with a 20:00 CAP2000m row30 tgu, total reps, alt arms (keep it manageable, don’t go too heavy here)60 walking lunges90 double unders – OR – 45 bjsd – 24”/20”max rope ascents in time remainingB. post WOD body maintenance
Sharing is Caring!!… ~cpj – 151029
As you may or may not know, I wear several hats… one of which is the programmer. Along with that comes many great opportunities to take fitness programming to an individual level; and we have done that with the ADC, and offering individualized programming and 1-1 sessions… not just group classes. I have had the
Sharing is Caring!!… ~cpj – 151029 Read More »
151029 Thursday
Day 4WOD 151029(Repeat WOD-B 150318, WOD-B 150723) warm-up – Coach’s Choice A. 8 x 30/30 row @ 85% effort-rest as needed-B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 512 kb swings + run to wall ball9 wall balls + run back to kb(kettlebells are athlete’s choice… kbs are on one side of
151028 Wednesday
Day 3WOD 151028 warm-up – Coach’s Choice A1. 6-10 pull-ups/ring rows… weighted, strict or negative, rest 30sec then A2A2. med ball clean cluster – 5. 5. 5, rest 2min after 3rd set, then back to A1, x 3-rest as needed-B. EMOM 9:00minutes 0, 3, 6 – 9 shoulder to overheadminutes 1, 4, 7 – 9
