160511 Wednesday
Day 3WOD 160511
May 2016
160510 Tuesday
Day 2WOD 160510 warm-up – Coach’s Choice A. 5 x 30/30 row… increase intensity each setrest to 10:00 on timer, then BB. 5 sets @ 85-95% effort200m heavy farmer’s carry15 ohs… barbells not to exceed 95/6510 burpeesrest 1min b/t setsC. post WOD body maintenance
160509 Monday
Day 1WOD 160509 warm-up – Coach’s Choice A1. 5 deadlifts + 3 hang power cleans + 1 squat clean thruster… rest to top of minute, then A2A2. t2b/k2e/hkr – 5-7 reps @ :00, :20, :40… at top of minute go immediately to A3A3. 1:00 FLR… back to A1 @ 5:00 & 10:00rest to 20:00 on
160506 Friday
Day 5WOD 160506 warm-up – Coach’s Choice A1. 5 strict press, rest to top of minute then A2A2. 10 RFESS, self-loaded, no rest b/t legs… rest to 3:00, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, prep for BB. 5 sets @ 95% effort… work @ 10:00, 15:00,
