Day 5WOD 160603(Repeat WOD 160122) warm-up – Coach’s Choice A. 5 x 1:00 AD @ 80% effort, rest 2min b/t sets (or create rotation if class dictates it)rest as needed, then BB. AMRAP 20:00 @ 80%-90% effort2-5 wall climbs10 burpee pull-ups20 overhead lunges – Athlete’s Choice30sec FLRC. post WOD body maintenance
Day 4WOD 160602 warm-up – Coach’s Choice A1. 4 front squats, rest to :30 on timer, then A2A2. 30sec SB (L), rest 30sec , then A3A3. 30sec SB (R), back to A1 @ 4:00, 8:00rest to 15:00 on timer, then B… set up barbell @ 55-60% of A1B. @ 15:00, perform 3 sets @ high
Day 3WOD 160601 warm-up – Coach’s Choice A. EMOM 16:00 12sec AD sprint @ 0:00, 4:00, 8:00, 12:005 cgbp @ 1:00, 5:00, 9:00, 13:001 sled push @ 2:00, 6:00, 10:00, 14:005 single arm row each arm @ 3:00, 7:00, 11:00, 15:00rest to 20:00 on timer, then BB. 10 sets @ 80-90% effort (capped @ 35:00
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