Day 2WOD 160223 warm-up – Coach’s Choice A. 5 x 7 calorie AD sprint (10cal on AirDyne)…work @ 0:00, 3:00, 6:00, 9:00, 12:00@ 20:00, start B… barbells not to exceed 115/75B. AMRAP 5:00 @ high intensity6 thrusters9 burpees over bar@ 30:00, start C… barbells @ 100% of BC. AMRAP 5:00 @ high intensity6 clean & […]
Day 1WOD 160222 warm-up – Coach’s Choice A. EMOM 15:00minutes 0, 3, 6, 9, 12 – 6 push pressesminutes 1, 4, 7, 10, 13 – 6 front squatsminutes 2, 5, 8, 11, 14 – 6 pendlay rows-rest to 22:00 on timer, prep for B-B. @ 90% effort…500m row, then21-15-9kb swings – 24kg/16kgwall ballspull-upsC. post WOD
Day 5WOD 160219 warm-up – Coach’s Choice A. 5 sets @ 90% effortsled pull + sled push + 7 burpees AFAPwork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, prep for BB. AMRAP 10:00 @ 80-90% effort15 dips – Athlete’s Choice… rings or box dips45 double unders – OR – 100 singles15 kb
Day 4WOD 160218 warm-up – Coach’s Choice Athetes can start @ A or BA. 1 set @ max effort, for time… capped @ 6:00500m row20 snatches – Athlete’s Choice (power or squat)… barbells not to exceed 115/75rest to 10:00 on timer, then BB. 1 set @ max effort, for time… capped @ 6:0050 calorie AD20
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