Day 2WOD 160614(Repeat WOD 160222) warm-up – Coach’s Choice A. EMOM 15:00minutes 0, 3, 6, 9, 12 – 6 push pressesminutes 1, 4, 7, 10, 13 – 6 front squatsminutes 2, 5, 8, 11, 14 – 6 pendlay rows-rest to 22:00 on timer, prep for B-B. @ 90% effort…500m row, then21-15-9kb swings – 24kg/16kgwall ballspull-upsC. […]
Day 1WOD 160613(Repeat WOD 160302) warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo, go immediately to A2A2. sled push in 1 direction, tough… rest 2min then back to A1, x 3-rest as needed… prep for B’s-B1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power
Day 6WOD 160611 warm-up – Coach’s Choice WOD – Coach’s Choice Power Clean + Thruster (1+1) Working every 1:30 for 5 sets. Increasing each set by 5-10# from last week’s sets, or building up to a heavy single. NO FAILS. Rest to 10:00 on clock then B. Using 80% of A: EMOM 5 Power
Day 6WOD 160611 warm-up – Coach’s Choice WOD – Coach’s Choice Fitness Outside of the Shed…
Day 5WOD 160610(Repeat WOD 151218) warm-up – Coach’s Choice All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but capped @ 2:00B1. @
Day 4WOD 160609 (Repeat WOD 160225) warm-up – Coach’s Choice A. AMRAP 7:00 @ 80-90% effort6 tgu, total reps, alt arms… moderate load20 double unders – OR – 5 burpeesrest to 15:00 on timer, recover and prep for BB. 5 sets @ 80-90% effort15 hrpu15 deadlifts – barbells not to exceed 135/9560sec FLRC. post WOD
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