November 2016

Day 5WOD 161118 warm-up – Coach’s Choice Sled Friday!A. 6 x 90sec workload @ 90% effort…. work every 4min5 cgbp @ 70-80% 1RMheavy sled push down & backmax effort pull-ups until time expireswork @ 0:00, 4:00, 8:00, 12:00, 16:00, 20:00rest to 24:00 on timer, then BB. AMRAP 6:00 @ 80-90% effortburpees to targetC. post WOD […]

Day 5WOD 161118

Day 4WOD 161117 warm-up – Coach’s Choice A. 1 set @ 70-80% effort… barbells not to exceed 95/65… capped @ 4:0018 deadlifts + 4 burpees over bar15 hang power cleans + 3 burpees over bar12 shoulder to overhead + 2 burpees over bar9 sdhp + 1 burpee over barrest to 6:00 on timer then BB.

Day 4WOD 161117

Day 3WOD 161116 warm-up – Coach’s Choice A. 5 x 5 front squats @ 80% of 4RM (from last week)… squat every 3min5. 5. 5. 5. 5. – 6-8 db curl & press @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB. Complete workload @ high intensity21. 15. 9.kb swings –

Day 3WOD 161116

Day 2WOD 161115 warm-up – Coach’s Choice A. 5 x 3 touch and go power cleans @ 80% of 4RM… work every 3min3. 3. 3. 3. 3. – 10 wall balls @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 5 x 3 touch and go power cleans… build bar each

Day 2WOD 161115

Day 1 WOD 161114 warm-up – Coach’s Choice MAP 7-8… athletes can start at A, B or CA. AMRAP 8:00 @ 80-90% effort30 air squats20 t2b/k2e/hkr10 shoulder to overhead… barbells not to exceed 95/65rest to 12:00 on timer, then BB. AMRAP 8:00 @ 80-90% effort30 calorie row20 bjsd… boxes not to exceed 24”10 pull-ups –

Day 1 WOD 161114