Day 2WOD 170228 warm-up – Coach’s Choice A. 1 set every 3min for 3 total sets @ 90% effort… workload capped @ 1:30… barbells capped @ 115/7510 shoulder to overhead + 3 rope ascents – OR – 6 pull-up/t2b combowork @ 0:00, 3:00, 6:00… rest to 15:00 on timer, then BB. 1 set @ 90% […]
Day 1WOD 170227 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 170220rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC. 3 sets
Day 6WOD 170225 Happy Birthday Lindsay!!! CFG Open WOD 17.1 Click here for workout details
Day 5WOD 170224 warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort… sprint every 2minrest to 15:00 on timer, then BB. 3 sets @ 90% effort350m row12 bjsd/step-ups – 24”20”9 clean to overhead… not to exceed 95/656 pull-ups – OR – 3 bar muscle-ups30sec FLRC. post WOD body maintenance
Day 4WOD 170223 warm-up – Coach’s Choice Aerobic Flow ThursdayA. AMRAP 30:00 @ aerobic flow pace20 abmat sit-ups10 overhead lunges w/bumper plate, total reps, alt legs… 45/258 tgu, total reps, alt arms… not to exceed 50/352 rope ascents – OR – 6 pull-up/t2b comboB. post WOD body maintenance
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