170314 Tuesday
Day 2WOD 170314 Last heat is at 7 AM today! Enjoy the snow day!
March 2017
170314 Tuesday
Day 2WOD 170314 warm-up – Coach’s Choice A. 5 sets @ 80-90% effort… dumbbells not to exceed 50/35… workload capped @ 12:0010 db hang squat cleans50 double unders… not to exceed 1min of attemptsrx’d recovery = 20 walking lunges – OR – 20 step-upsrest to 20:00 on timer, then BB. 3 sets @ high intensity…
170313 Monday
Day 1WOD 170313 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… starting weight @ 50% of front squat from 170306-hold bottom of thruster for 3sec-hold overhead position of thruster for 3secwork @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd setrest to 15:00 on
170310 Friday
Day 5WOD 170310 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort5 pull-ups10 hrpu15 squatsrest to 10:00 on timer, then BB. 1000m row @ 100% effort… enter a score here for World Rowing Indoor Sprintsrest to 20:00 on timer, then CC. Repeat “A”D. post WOD body maintenance
170309 Thursday
Day 4WOD 170309 warm-up – Coach’s Choice A. 6 x 10sec bike sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then B)B. 1 set every 2min, for 8 sets… barbells not to exceed 115/75(15:00, 17:00, 19:00, 21:00, 23:00, 25:00, 27:00, 29:00)5 snatches – OR – squat cleans5
