160725 Monday
Day 1WOD 160725
July 2016
160725 Monday
Day 1WOD 160725 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15 back squats + 200’ overhead plate carry + 10 abmat sit-ups12
160722 Friday
Day 5WOD 160722 warm-up – Coach’s Choice A. 5 sets @ aerobic flow pace… workload capped @ 10:00… not for time150m row4 tgu, total reps, alt arms10 lunges, total reps, unloadedrest to 15:00, then BB. AMRAP 10:00 @ 90% effort5 pull-ups – OR – 3 muscle-ups (bar or ring)10 burpee box jump overs… boxes @
160721 Thursday
Day 4WOD 160721 warm-up – Coach’s Choice A. 2 sets @ 80% effort1:00 – AD1:00 – db g2oh1:00 – Russian kb swings1:00 – restrest and prep, B starts @ 15:00 on timerB. 5 sets @ 90% effort… barbells not to exceed 95/65400m run15 squat cleans30sec FLRC. post WOD body maintenance
160720 Wednesday
Day 3WOD 160720 warm-up – Coach’s Choice A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th setrest to 15:00 on timer, then BB. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t setsrest to 30:00 on timer, then CC. 1
