Day 5WOD 160408 warm-up – Coach’s Choice A. 3 x 2 sets @ 90% effort… work @ 0:00, 4:00, 8:00(2 sets capped at 2:30… barbells not to exceed 115/75)3 muscle-ups – OR – 5-7 pull-ups6 hang power cleans9 front squatsrest = recovery row/bike until about 15:00 on timer… B starts @ 20:00B. 3 x 2 […]
Day 4WOD 160407 warm-up – Coach’s Choice A. AMRAP 10:00 @ 85% effort9 bjsd… boxes not to exceed 30”12 kb swings – athlete’s choice9 burpeesrest to 15:00 on timer, then BB. AMRAP 10:00 @ 85% effort9 dips (rings or box)12 db g2oh, total reps, alt arms9 wall ballsC. post WOD body maintenance
Day 3WOD 160406 warm-up – Coach’s Choice A. @ 0:00, 4:00, 8:00, 12:00, 16:00… 95+% effort… barbells not to exceed 125/855-7 calorie AD sprint + 7 push jerks + 9 pull-upsrest to 25:00 on timer, then BB. AMRAP 6:00 @ 80% effort10 calorie row4 tgu30sec FLRC. post WOD body maintenance
Day 2WOD 160405 warm-up – Coach’s Choice A1. 10 (8, 6) pendlay row… rest to top of minute, then A2A2. push-up cluster (ring or hrpu) – 5. 5. 5, rest 5sec in FLR @ dots… A1 @ 0:00, 4:00, 8:00rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort… barbells not to exceed
Day 1WOD 160404 warm-up – Coach’s Choice A1. 6 RFESS, no rest b/t legs, rest 30sec then A2A2. 5 strict press… A1 @ 0:00, 3:30, 7:00rest to 10:00 on timer, then BB. EMOM 10:003 power cleans @ 100% of A2 + 5 bjsd… boxes not to exceed 24”rest to 25:00 on timer, then CC. AMRAP
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