160908 Thursday
Day 4WOD 160908 Happy Birthday Pete!!!
September 2016
160907 Wednesday
Day 3WOD 160907 warm-up – Coach’s ChoiceA. 5 x 1:00 row @ 90% aerobic effort, rest 1min b/t sets@ 10:00 on timer, go to B – OR – DB. EMOM 5:006 burpees + 9 wall balls@ 15:00 on timer, go to CC. Repeat “A”@ 25:00 on timer, go to D – OR – BD. EMOM
160906 Tuesday
Day 2WOD 160906 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 @ 15:00… this workload is not for time5-4-3-2-1overhead press… 200’ farmer’s carry + 150m row + 30sec FLR after
all of the due diligence…
Was listening to an elite thrower, strength & conditioning coach and author Dan John talk about the concept of the box and bowl… Where you hips are a bowl and your thorax is a box that sits on top of the bowl… like it is resting on the edges. When the bowl tilts in any
all of the due diligence… Read More »
160905 Monday
Day 1WOD 160905 warm-up – Coach’s Choice A. 0:00 – 5:00… build a heavy squat clean single in 5-7 reps…5:00 – 10:00… rest and prep for BB. 10 sets @ Labor Day pace… barbells @ 100% of AChoose a workload you can hold for 10 sets… and finish under 30min5 pull-ups + 10 hrpu +
