Day 1WOD 160815 warm-up – Coach’s Choice… (leave yourself 40min for this) MAP 2… 90% effort… 8 sets of 1:00… 1:00 rest b/t sets… 2 blocks w/ rest 6:00 b/t blocksBarbells not to exceed 105/70… boxes @ 24”/20”A1. 1:00 – 7 hang power snatch + max bjsd, rest 1min then A2A2. 1:00 – 7 shoulder […]
Day 5WOD 160812 warm-up – Coach’s Choice Aerobic Flow Friday!A. 10 sets @ aerobic flow pace… barbells not to exceed 135/951 squat clean3 front squats5 shoulder to overhead7 t2b/k2e/hkr200’ run1 rope ascent – OR – 3 burpee pull-ups
Day 4WOD 160811 warm-up – Coach’s Choice A. 10 x 30/30 row @ 80-90% aerobic effort@ 11:00 on timer, start B’sB1. 60sec SB, rest 30sec then B2B2. 60sec FLR, rest 30sec then B3B3. 60sec SBrest to 20:00 on timer, then CC. 5:00 box jump testno rest b/t C & DD. 400m run @ 70-80% effortE.
Day 3WOD 160810 warm-up – Coach’s Choice A1. 6 pendlay row, rest to top of minute, then A2A2. 6 deadlifts @ controlled tempo… rest to 3:00, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. EMOM 10:00evens – 8 front rack lunges, total reps, stationary-stepping forwardodds –
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Flanders, New Jersey 07836
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