Day 3WOD 1701125 warm-up – Coach’s Choice Rx’d boxes – 24”/20”Rx’s recovery – row @ warm-up/cool-down paceBarbells not to exceed 95/65 for all setsA. 3 sets @ 90% effort… 15 bjsd/step-ups – 24”/20”12 shoulder to overhead9 t2b/k2e/hkrrest to 10:00 on timer, then BB. 3 sets @ 90% effort… 15 shoulder to overhead12 t2b/k2e/hkr9 bjsd/step-upsrest to […]
Day 2WOD 170124 warm-up – Coach’s Choice A. EMOM 8:00evens – 10sec AD sprintodds – 50 double unders – OR – 40sec jump ropeB. EMOM 8:00evens – 8 RFESS each leg, self loadedodds – 6-8 single arm row each armC. EMOM 8:00evens – 10sec AD sprintodds – power clean cluster @ 60% 1RM – 2.
Day 1WOD 170123 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170116A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pacerest to 15:00 on timer, then BB. complete workload @ high intensity… barbells @ 100% of “A1”9-7-5deadliftspull-upsburpees over barrest to 25:00 on timer, then CC. 1
Day 5WOD 170120 warm-up – Coach’s Choice A. 0:00-10:00 on timer… accumulate 8-10 heavy sled pushes@ 12:00 on timer, start BB. EMOM 10:00evens – 50 double unders – OR – :40 jumping ropeodds – 7-10 burpees@ 24:00 on timer, start CC. AMRAP 6:00 @ 80-90% effort3 wall climbs (x2 inchworm push-ups)6 pull-ups12 overhead lunges w/bumper
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