161008 Saturday
Day 6WOD 161008 WOD – Coach’s Choice Fitness Outside of the Shed…
October 2016
161007 Friday (Jani-Ro Tonight!)
Day 5WOD 161007 warm-up – Coach’s Choice Aerobic Flow Friday!A. 10 sets @ aerobic flow pace10 burpee pull-ups5 stone to shoulder200’ run7 t2b/k2e/hkrB. post WOD body maintenance
161007 Friday (Jani-Ro Tonight!) Read More »
161007 Friday (Jani-Ro Tonight!)
Day 5WOD 161007 Jani-Ro Breast Cancer Fundraiser TONIGHT!!! 6-10 PM
161007 Friday (Jani-Ro Tonight!) Read More »
161006 Thursday
Day 4WOD 161006 warm-up – Coach’s Choice A. 15:00 workload… deadlift strength progression10. 8. 6. 4. – 60sec FLR @ dots-set of 10 is @ 100% of your 10RM (your 4 x 8 weight)-build your bar each set-workload is not for timerest to 20:00 on timer, then BB. 1 set @ high intensity600m run150 double
161005 Wednesday
Day 3WOD 161005 warm-up – Coach’s Choice A. EMOM 5:00… build bar each set1 power clean + 1 hang squat clean + 1 clean & jerkrest to 10:00 on timer, then BB. 20:00 @ 80-90% effortrow for max meters… perform 2 sets of barbell complex every 500m-OR-bike for max calories… perform 2 sets of barbell
161004 Tuesday
Day 2WOD 161004 warm-up – Coach’s Choice A. 15:00 workload… cgbp strength progression10. 8. 6. 4. – 10 RFESS each leg @ dots, hold 15# bumper plate-set of 10 is @ 100% of your 10RM (your 4 x 8 weight)-build your bar each set-workload is not for timerest to 20:00 on timer, then BB. AMRAP
161003 Monday
Day 1WOD 161003 warm-up – Coach’s Choice A1. 5 strict pulling reps… weighted, strict tempo or negativepulling strength @ 0:00, 4:00, 8:00, 12:00A2. 10sec AD sprint @ 100% effortsprint @ 2:00, 6:00, 10:00, 14:00rest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort… barbells not to exceed 95/65250m row6 clean to overhead9 bjsd
