Day 4WOD 160526 warm-up – Coach’s Choice A. 4 x 90sec row @ 90% aerobic effort, rest 90sec b/t setsrest 90sec after 4th set, then BB. 30 tgu… make it tough!rest 90sec after 30th tgu, then CC. 4 x 90sec AD @ 90% aerobic effort, rest 90sec b/t setsD. post WOD body maintenance
Day 3WOD 160525 warm-up – Coach’s Choice A. AMRAP 20:00 @ aerobic flow pace1 heavy sled push200’ farmer’s carry200m sandbag carryrest to 25:00 on timer, then BB. AMRAP 7:00 @ 80-90% effortburpee pull-ups – OR – burpee muscle-upsC. post WOD body maintenance
Day 2WOD 160524 warm-up – Coach’s Choice A. 5 x 15sec AD sprint, rest 2:45 b/t sets… sprint @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then BB. 30 clean to overhead for time… barbells not to exceed 135/95rest walk 100m, then jog back… C starts @ 30:00 on timerC. 50 t2b –
Day 1WOD 160523 warm-up – Coach’s Choice A. EMOM 10:00evens – 6 back squatsodds – 6 high box jumpsrest to 15:00 on timer, then BB. EMOM 10:00… barbells not to exceed 95/65evens – 8 overhead lunges, total steps, stationaryodds – 5 shoulder to overhead @ :00, :20, :40rest to 30:00 on timer, then CC. AMRAP
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Flanders, New Jersey 07836
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