Day 2WOD 151027 warm-up – Coach’s Choice A. 7 x 1:00 @ 85-90% effort, rest 1min btw sets00:20 – row for calories00:40 – db g2oh, alt armsrest exactly 5min after 7th set, then BB. 7 x 1:00 @ 85-90% effort, rest 1min btw sets00:20 – Russian kb swings – choice (keep it aerobic)00:40 – burpeesC. […]
Day 1WOD 151026 warm-up – Coach’s Choice A1. 10 unbroken deadlifts @ controlled tempo, rest 30se then A2A2. 10 RFESS, no rest between legs, rest 2min then back to A1, x 3… load each set & subtract 2 reps each round for A1 & A2 (10, 8, 6)-rest as needed-B. 2 x AMRAP 6:00 @
Day 6WOD 151024 warm-up – Coach’s Choice A. Amrap for 2:00 @ 95% Effort: Row 400m/300m Max Burpees -rest 2:00- B. Amrap for 2:00 @ 95% Effort: 10 Power Cleans – 135/95# Max S2OH -rest 2:00- C. Amrap for
Day 5WOD 151023 warm-up – Coach’s Choice A1. 15sec AD sprint, rest 2:30 then A2A2. 15sec sled push/pull, rest 2:30 then back to A1, x 5B. AMRAP 5:00 @ 85% effort5 wall climbs10 wall ballsC. post WOD body maintenance post all results to comments
The infamous "grumpy old man" who lives on your block… you know the guy… he sits on his front porch and just waits for someone to intrude upon his meticulously kept landscaping! He just sits there and waits for the leaves to fall so he can clean them up… and God forbid your ball or
“Hey you kids… Get off my lawn!!” ~cpj – 151022 Read More »
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