160826 Friday
Day 5WOD 160826 Happy Birthday Chiara!!!
August 2016
160825 Thursday
Day 4WOD 160825 warm-up – Coach’s Choice A. “Nancy”5 rounds for time of:400m run15 ohs – 95/65B. post WOD body maintenance
160824 Wednesday
Day 3WOD 160824 warm-up – Coach’s Choice A1. 6 cgbp @ 30X1 tempo (use same weight for all 3 sets)… rest to top of minute, then A2A2. 20sec row sprint… rest to top of minute, then A3A3. 30sec SB… no rest b/t A3 & A4A4. 30sec SB… back to A1 @ 4:00 & 8:00rest to
160823 Tuesday
Day 2WOD 160823 warm-up – Coach’s Choice A. EMOM 5:00 – 3 touch-n-go power cleans… build bar each setrest to 10:00 on timer, then BB. 1 set every 2:00 for 20:00… work @ 90% effort… barbells @ 100% of A… boxes not to exceed 30”1 squat clean3 wall climbs5 pull-up t2b… (1 pull-up + 1
160822 Monday
Day 1WOD 160822 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 @ 16:00… this workload is not for time10-8-6-4-2thruster… perform 200’ farmer’s carry + 30sec FLR after each setrest to 21:00
