Day 2WOD 170131 warm-up – Coach’s Choice Rx’d recovery = 2-3min row/bike @ warm-up/cool-down paceA. perform workload @ 80-90% effort… barbells not to exceed 135/951:00 burpees to target, then 2 rounds of:12 deadlifts9 hang power cleans6 shoulder to overheadrest to 10:00 on timer, then BB. perform workload @ 80-90% effort1:00 burpees to target, then 2 […]
Day 2WOD 170131 Concept2 Virtual Team Challenge Reminder Challenge ends TODAY! Log your meters! Thanks for participating!
Day 1WOD 170130 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170123A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. 3 sets @ 90% effort10 t2b20 overhead lunges – 45/2512 db thrusters – 50/353 bar muscle-ups – OR –
Day 5WOD 170127 warm-up – Coach’s Choice A. 10:00 of sled activity… Athlete’s choice@ 15:00 on timer, go to BB. AMRAP 5:00heavy turkish get-ups, total reps, alt arms… Athlete’s Choice@ 20:00, start CC. 1 set AFAP… capped @ 10:00750m row30 power cleans @ 60% 1RM50 burpees to targetD. post WOD body maintenance
Day 4WOD 170126 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 db curl & press, total reps, alt armsodds – 30sec SB each siderest to 15:00 on timer, then BB. “Helen” in a boat3 rounds for time of:500m row21 kb swings – 24kg/16kg12 pull-upsC. post WOD body maintenance
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