Day 5WOD 160930 warm-up – Coach’s Choice MAP 2… all workloads performed @ 80-90% effortA1. AMRAP 1:005 wall balls5 kb sdhp (choice)5 bjsd – boxes not to exceed 20”rest 1min, then A2A2. AMRAP 1:006-8 calorie row max t2b/k2e/hkr until time expiresrest 1min, then A3A3. AMARP 1:002 lunges + 1 burpeerest 1min, then back to A1, […]
Day 4WOD 160929 warm-up – Coach’s Choice A. 3 x 20sec AD sprint @ 100% effortsprint @ 0:00, 2:30, 5:00rest to 10:00 on timer, then BB. AMRAP 5:00 @ 90-95% effort… barbells not to exceed 95/6530 ohs30 bar-facing burpeesrest to 20:00 on timer, then CC. 3-5 x 1:00 AD spin @ 75-80% effort… double or
Day 3WOD 160928 warm-up – Coach’s Choice A. 4 x 8 deadlifts @ 100% of last successful set of 10 from 160919work @ 0:00, 3:30, 7:00, 10:30… during rest periods (and after 4th set) perform 30sec SB each side – OR – 60sec FLRrest to 18:00 on timer, then BB. AMRAP 15:00 @ 80-85% effort300m
Day 2WOD 160927 warm-up – Coach’s Choice A. 12:00 workload… not for time20 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)pull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this
Day 1WOD 160926 warm-up – Coach’s Choice A. 4 x 8 cgbp @ 100% of last successful set of 10 from 160920work @ 0:00, 3:30, 7:00, 10:30… during rest periods (and after 4th set) perform 10 RFESS each leg… hold 10# bumper platerest to 18:00 on timer, then BB. 5 x AMRAP 2:00 @ 80-90%
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