Day 5WOD 151016 warm-up – Coach’s Choice A. 1:00 @ 90+% effort5 burpees + sled drag + sled push + max effort db thrusterswork @ 0:00, 3:00, 6:00, 9:00, 12:00-rest 3-5min then B-B. 3 sets @ 80% effort400m run60sec FLRC. post WOD body maintenance post all results to comments
Day 4WOD 151015 warm-up – Coach’s Choice A. 5 x 90sec row @ 90% aerobic pace, rest 2min btw setsB. EMOM 10:00 – 3 clean & jerkC. 5 x 30sec AD sprint, rest 2min btw setsD. post WOD body maintenance post all results to comments
Back when Tina Turner was belting out these lyrics on MTV, I seriously doubt there was ever any consideration of what love has to do with fitness. And… …when I teach the first day of ADC and we discuss resiliency, I can tell that many of you are skeptical about the importance of love and
What’s LOVE got to do with it?… 151014 ~ cpj Read More »
Day 3WOD 151014 warm-up – Coach’s Choice A1. hang power snatch cluster – 3. 3. 3. 3, rest 10sec @ dots, rest 30sec after 4th set then A2A2. t2b/k2e/hkr cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 30sec after 4th set then A3A3. 5-7 stone to shoulder AFAP, rest 1min then back
Day 2WOD 151013 warm-up – Coach’s Choice A. “Karen”150 wall balls for time-Z1 3-5min on rower or AD-B. 3-5 sets @ 80% effort4 tgu – moderate load, total reps, alt arms200’ runC. post WOD body maintenance post all results to comments
Day 1WOD 151012 warm-up – Coach’s Choice A1. 5-8 push press, no racks, rest 30sec then A2A2. 6-12 reps of strict or weighted pulling… pull-ups or ring rows, rest 2min then back to A1, x 3-rest as needed-B. barbell complex, every 90sec2 deadlifts + 3 hang power cleans + 4 front rack lunges + 5
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