160804 Thursday
Day 4WOD 160804
August 2016
160804 Thursday
Day 4WOD 160804 warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… barbells not to exceed 135/9515 deadlifts15 hrpurest to 10:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 135/955 shoulder to overhead3 rope ascents – OR – 7 burpee pull-upsrest to 20:00 on timer, then CC. 1000m row
160803 Wednesday
Day 3WOD 160803 warm-up – Coach’s Choice A1. 10sec AD sprint @ 100% effort, no rest b/t A1 & A2A2. 200’ farmer’s carry, rest until 3:00 on timer, x 4… work @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 10:00 to prep & build a 3 rep touch-n-go power clean… C starts
160802 Tuesday
Day 2WOD 160802 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 @ 20:00… this workload is not for time15-12-9-6-3thrusters… perform 200m run + 30sec FLR after each set rest to 25:00
160801 Monday
Day 1WOD 160801 warm-up – Coach’s Choice A. EMOM 5:00 – 5 shoulder to overhead… -add 5-10lb each minute-subtract 1 rep each set (5, 4, 3, 2, 1)-start with strict press, then move to push press/jerk@ minute 6:00 on timer, start BB. 8 x 20sec row sprint @ 100% effort, rest 1:40 b/t setsrest to
