151114 Saturday – King & Queen of the WOD II
Day 6King & Queen of the WOD II No WODs today
151114 Saturday – King & Queen of the WOD II Read More »
November 2015
151113 Friday
Day 5WOD 151113 warm-up – Coach’s Choice Aerobic Benchmark WODA. Choose a workload, and create a benchmark time for yourselfOption 1 – 10 rounds for time of: 500m row + 15 burpeesOption 2 – 10 rounds for time of: 400m row + 12 burpeesOption 3 – 10 rounds for time of: 300m row + 10
151112 Thursday
Day 4 WOD 151112 warm-up – Coach’s Choice A1. deadlift cluster – 5. 5. 5., rest 10sec @ dots & btw A1 & A2A2. clean grip hi-pull cluster from hang – 5. 5. 5., rest 10sec @ dots & btw A2 & A3A3. hang power clean cluster – 5. 5. 5, rest 10sec @ dots,
151111 Wednesday
Day 3WOD 151111 warm-up – Coach’s Choice A1. 10 cgbp, rest 30sec then A2A2. 10 RFESS, loaded, no rest between legs, rest 2min then back to A1, x 3… add weight & subtract 2 reps each set (10-8-6)-200m jog prior to starting B-B.3 x AMRAP 3:00 @ 90% effort, rest 3min between AMRAPs5 clean to
151110 Tuesday
Day 2WOD 151110 warm-up – Coach’s Choice A. For time, or as many reps as possible in 5:00… @ 90% effort15-12-9db thrusterspull-upsbjsd – athlete’s choicerest to 10:00 on timer, then BB. For time, or as many reps as possible in 5:00… @ 90% effort8-10-12-14-16db g2oh*perform 10 burpees after each set*rest to 20:00 on timer, then
