161025 Tuesday
Day 2WOD 161025
October 2016
161025 Tuesday
Day 2WOD 161025 warm-up – Coach’s Choice A. 15:00 workload… touch and go (unbroken) power cleans… build bar each set… not for time6. 6. 6. 6. 6. – 10 wall balls @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort5 pull-ups10 hrpu15 squats20 double unders (x3 singles)C. post WOD body maintenance
161024 Monday
Day 1WOD 161024 warm-up – Coach’s Choice A. 3 x 10 front squats… build bar each setsquat @ 0:00, 4:00, 8:0010. 10. 10. – 6 heavy single arm row (each arm) @ dotsrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95250m row9 shoulder to
Moment(s) of Reflection to Ponder the Future
Summer is over… we are exiting October, and soon the Holiday Season and Old Man Winter will be issuing a kidney punch followed by an uppercut!! As a Fitness Coach, I have learned that this is an important time of the year to be mindful of the work that has been done to reach our
Moment(s) of Reflection to Ponder the Future Read More »
161021 Friday
Day 5WOD 161021 warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 100% effort… sprint every 2min (0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 1 set AFAP50 burpees50 wall ballsrest to 25:00 on timer, then CC. 5 x 10sec AD sprint @ 100% effort… sprint every 2min (25:00, 27:00,
161020 Thursday
Day 4WOD 161020 warm-up – Coach’s Choice A. 15:00 workload… deadlifts… first set @ weight from 161010… build bar each set5. 4. 3. 2. 1. – 30sec SB each side @ dots, build bar each setrest to 20:00 on timer, then BB. 3 sets @ 80-90% effort500m row400m runC. post WOD body maintenance
