160521 Saturday
Day 6WOD 160521 WOD – Coach’s Choice Happy Birthday Brett!!!
May 2016
160520 Friday
Day 5WOD 160520 warm-up – Coach’s Choice A. 3 touch-n-go squat cleans – OR – snatches… every 2:00 for 5 sets… build each set to find heaviest successful set(@ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 10 sets @ aerobic flow pace1 squat clean – OR – snatch @ 100% of
160519 Thursday
Day 4 WOD 160519 warm-up – Coach’s Choice A1. 10sec AD sprint + farmer’s carry down & back (inside) + 200’ overhead plate carry (outside)… @ 0:00, 8:00, 16:00A2. 20sec row sprint + unbroken set of clean & jerk capped @ 10 reps… barbells not to exceed 105/70… @ 4:00, 12:00, 20:00rest to 25:00 on
160518 Wednesday
Day 3WOD 160518 warm-up – Coach’s Choice A1. @ 0:00, 4:00, 8:00 – 3 hang power cleans + 6 total step-ups @ 12” + FLR to top of minuteA2. @ 1:00, 5:00, 9:00 – pull-up cluster – 5. 5. 5, rest 10sec @ dotsrest to 15:00, then BB. 5 x 300m row, rest 1min b/t
160517 Tuesday
Day 2WOD 160517 warm-up – Coach’s Choice… “A” A. 10:00 sled work… toughrest and prep 10:00… B starts @ 20:00 on timerB. 5 sets @ 90% effort… barbells not to exceed 155/105200m sandbag carry9 thrusters2 rope ascents – OR – 5 burpee pull-upsrest 1min b/t setsC. post WOD body maintenance
160516 Monday
Day 1WOD 160516 warm-up – Coach’s Choice A1. 6 deadlifts @ 0:00, 4:00, 8:00A2. 6-10 strict or weighted dips @ 1:00, 5:00, 9:00 rest to 15:00 on timer, then BB. 5 x 200m run, rest 1min b/t sets… rest 1min after 5th set, then CC. 5 x 15 burpees to target, rest 1min b/t sets,
