Day 3WOD 160413 warm-up – Coach’s Choice A. 4 x 90sec row @ 90% aerobic effort, rest 90sec b/t setsrest to 15:00 on timer, then BB. From 15:00-25:00 on timer… AMRAP heavy sled pusheswhen timer hits 25:00, repeat A @ 80% effortC. post WOD body maintenance
My oldest daughter plays on a travel basketball team, and her team participated in a tournament over the weekend. As a parent, coach, and mentor to many athletes and coaches… I love to witness the many dynamics of sport and fitness. With that said, when I go to watch my daughter play I try to
“Basic” Fundamentals? Read More »
Day 2WOD 160412 warm-up – Coach’s Choice Workloads A thru C are each capped at 5:00A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/955.4.3.2.1.thrusterschoose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkrrest to 8:00 on timer, then BB. Complete descending ladder @ 85-95% effort… barbell @ 100% of A5.4.3.2.1.sdhpchoose
Day 1WOD 160411 warm-up – Coach’s Choice A. EMOM 10:00evens – 3 front squats… build each setodds – 5 box jumps… boxes not to exceed 30”rest to 15:00, then B’sB1. 1:00 @ 90% effort3-5 stone to shoulder + max wall balls… rest 1min, then B2B2. 1:00 @ 90% effort3-5 stone to shoulder + max kb
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