160820 Saturday
Day 6WOD 160820 warm-up – Coach’s Choice WOD – Coach’s Choice
August 2016
160819 Friday
Day 5WOD 160819 warm-up – Coach’s Choice A1. 100’ sled push… no rest b/t A1 & A2A2. 100’ walking lunges… no rest b/t A2 & A3A3. 100m jog + 100m walk… then back to A1, x 3rest until timer hits 20:00, then BB. 21-15-9 @ 90% effort… barbells not to exceed 95/65sdhpghd sit-ups (abmats x2)dipsC.
160818 Thursday
Day 4WOD 160818 warm-up – Coach’s Choice A. create a linear progression for the overhead press, 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 time20-15-10-5overhead press…perform 200’ farmer’s carry + 10 self-load RFESS each leg after
160817 Wednesday
Day 3WOD 160817 warm-up – Coach’s Choice A. EMOM 5:003 hang snatch – OR – 3 hang squat clean… build your bar each setrest to 10:00 on timer, then BB. Complete workload @ 90% effort… barbell @ 100% of A5-4-3-2-1hang snatch – OR – hang squat clean400m run – OR – 500m row after each
160816 Tuesday
Day 2WOD 160816 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 @ 16:00… this workload is not for time10-8-6-4-2back squat… perform 200m run + 30sec FLR after each setrest to
