March 2016

Day 3WOD 160302 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo, go immediately to A2A2. sled push in 1 direction, tough… rest 2min then back to A1, x 3-rest as needed… prep for B’s-B1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power cleans7 burpees […]

Day 4WOD 160303  

Day 3WOD 160302  

Day 2WOD 160301 warm-up – Coach’s Choice A. 5 x 2:00 @ 80-90% effort, rest 2min b/t sets3-5 wall climbs + 7-9 Russian kb swings + 80-90% effort on AD until time expiresafter 4th set, perform core work + reverse hypers… accumulate the following work in about 10:00 or less-90sec SB each side-120sec FLR-20-30 reps

Day 2WOD 160301