Day 3WOD 170308 warm-up – Coach’s Choice Happy Birthday Coach Steve!Complete workload @ aerobic flow pace… capped @ 38:00… barbells not to exceed 75/55A. 2 rounds of:19 calorie row + 19 hrpuB. 2 rounds of:19 pistols, total reps, alt legs + 19 sdhpC. 2 rounds of:19 calorie bike + 19 burpeesD. 2 rounds of:19 ohs […]
Day 2WOD 170307 warm-up – Coach’s Choice A. EMOM 16:00… athlete’s choice w/db weights0) 6-8 single arm db thrusters1) 6 db burpee clean & jerks2) 6-8 single arm db thrusters (other arm)3) 9 pull-ups – OR – 4 muscle-upsrest to 20:00, then BB. AMRAP 7:00 @ 90% effort*1 wall climb – OR – hand-release inchworm
Day 1WOD 170306 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 170227rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC. 5 sets
Day 6WOD 170304 CFG Open WOD 17.2 Click here for workout details Fabulous February Accomplishments!!!
Day 5WOD 170303 warm-up – Coach’s Choice A. 5 x 15sec bike sprints + 5 burpees AFAP @ 100% effort… work every 3min0:00, 3:00, 6:00, 9:00 12:00rest to 20:00 on timer, then BB. 1 set @ 80% effort, not for time… workload capped @ 10:0010 tgu, total reps, alternating arms… not to exceed 50/3550 abmat
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