Day 4WOD 160714 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort, sprint every 2:300:00, 2:30, 5:00, 7:30, 10:00, 12:30when timer gets to 15:00, start BB. 5 sets @ 80% effort4 tgu, total reps, alt arms10 burpees rest exactly 2:00 after 5th set, then CC. 1000m row @ 90% aerobic effortD. […]
Day 3WOD 160713 warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:0020 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr15 thrusters +
Day 2WOD 160712 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort5 kb swings… not to exceed 32kg/24kg10 wall balls20 double unders – OR – 50 singles\rest 4:00, then BB. AMRAP 6:00 @ 80-90% effort200m sandbag carry15 ohs – barbells not to exceed 95/65rest 4:00, then CC. AMRAP 6:00 @ 80-90% effort… use same
Day 1WOD 160711 warm-up – Coach’s Choice A. EMOM 12:00@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats@ 3:00, 7:00, 11:00 – 30sec FLR + 30sec
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