160810 Wednesday
Day 3WOD 160810 Happy Birthday Jenna!!!
Day 2WOD 160809 warm-up – Coach’s Choice A1. 10sec AD sprint @ 100% effort, no rest b/t A1 & A2A2. 200’ overhead plate carry… work every 3:00, x 5… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, prep for BB. AMRAP 18:00 @ 80-90% aerobic effort… barbells not to exceed 135/9560 calorie row50 burpee
Day 1WOD 160808 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… this workload is not for time15-12-9-6-3ohs… perform 200’ farmer’s carry + 250m row after each set rest
Day 6 WOD 160806 warm-up – Coach’s Choice WOD – Coach’s Choice Fitness Outside of the Shed…
Day 5WOD 160805 warm-up – Coach’s Choice Aerobic Flow Friday!*Choose a barbell complex that feels good in your belly!Option 1 – 1 power snatch + 1 hang snatch + 1 snatchOption 2 – 1 power clean + 1 hang squat clean + 1 clean & jerkA. 10 sets @ aerobic flow pace… barbells not to