Day 3WOD 170419 warm-up – Coach’s Choice A. Primary Lift – Back Squat… 3 x 10@ 0:00, 3:00, 6:00… immediately after 3rd set perform 60sec SB each siderest to 10:00 on timer, then BB. EMOM 6:00evens – 6-8 db chest pressodds – 10 strict/weighted ring rowsrest to 20:00 on timer, then CC. 3 sets @ […]
Day 2WOD 170418 warm-up – Coach’s Choice A. Primary Lift – Push Press… 3 x 10@ 0:00, 3:00, 6:00… immediately after 3rd set perform 60sec SB each siderest to 10:00 on timer, then BB. EMOM 10:00evens – 10 step-ups @ 12”, total reps… 5 each leg… load w/dbsodds – 10 db curl & press, total
Day 1WOD 170417 warm-up – Coach’s Choice A. 6 unbroken power cleans + 5 high box jumps every 2min, x 5… -build your bar across 5 sets of 6 unbroken reps… each set should be cyclical (touch-n-go)-write it down… you will need to know it for next weekwork @ 0:00, 2:00, 4:00, 6:00, 8:00@ 10:00
Day 5WOD 170414 warm-up – Coach’s ChoiceA1. 10sec bike sprint @ 100% effort, rest to 2:30 then A2(work @ 0:00, 5:00, 10:00, 15:00)A2. 10sec shuttle sprint @ 100% effort, rest to 5:00 then back to A1, x 4(work @ 2:30, 7:30, 12:30, 17:30)rest to 25:00 on timer, then BB. Complete workload with a sprint mentality!…
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