160720 Wednesday
Day 3WOD 160720
Day 2WOD 160719(Repeat WOD 160412) warm-up – Coach’s Choice Workloads A thru C are each capped at 5:00A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/955.4.3.2.1.thrusterschoose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkrrest to 8:00 on timer, then BB. Complete descending ladder @ 85-95% effort… barbell @ 100%
Day 1WOD 160718 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s carry +
Day 5WOD 160715 warm-up – Coach’s Choice Aerobic Flow Friday!barbells not to exceed 165/115A. 10 sets @ aerobic flow pace1 wall climb3 power cleans5 burpees over bar7 wall balls200’ run30sec FLRB. post WOD body maintenance