Day 4WOD 170413 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80% effort… (Athletes who missed a primary lift can use the 8:00 time domain to complete missed lifts)5 pull-ups10 hrpu15 air squats200’ farmer’s carryrest to 12:00 on timer, then BB. EMOM 5:005 dumbbell bicep curls (both arms same time) + 5 dumbbell thrustersrest to […]
Day 3WOD 170412 warm-up – Coach’s Choice A. Primary Lift – Push Press… 3 x 10lift @ 0:00, 3:00, 6:00rest to 9:00, then Bs (auxiliary strength)B1. 10 RFESS each leg, rest 30sec then B2B2. 10 single arm row, rest to 12:00 then back to B1, x 3(B1 @ 12:00, 15:00, 18:00)rest to 25:00, then CC.
Day 2WOD 170411 warm-up – Coach’s Choice A. 5 x 1 set every 2min… work @ 0:00, 2:00, 4:00, 6:00, 8:006 unbroken power cleans + 5 high box jumpsrest to 10:00, then BB. 3 sets… workload capped @ 5:002 tough tgu, total reps, alt arms10 pistols – OR – 20 perfect air squatsrest to 20:00
Day 1WOD 170410 warm-up – Coach’s Choice A. Primary Lift – Back Squat… 3 x 10lift @ 0:00, 3:00, 6:00rest to 9:00, then Bs (auxiliary strength)B1. 10 strict/weighted ring row, rest 30sec then B2B2. 10 standing dumbbell shoulder press, rest to 12:00 then back to B1, x 3(B1 @ 12:00, 15:00, 18:00)rest to 25:00, then
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