Day 5WOD 170407 warm-up – Coach’s Choice A. 4 x 10sec bike sprints @ 100% effort… sprint every 2minrest to 10:00 on timer, then BB. 10 tgu, total reps, alt arms… not for time… load not to exceed 65/40rest to 20:00 on timer, then CC. AMRAP 10:00 @ high intensity5 pull-ups10 hrpu15 squats200’ runD. post […]
Day 4WOD 170406 warm-up – Coach’s Choice Aerobic Flow Thursday!A. Train for 30:00 @ aerobic flow pace… climb the rope once or perform 3 pull-ups + 3 t2b every 3min, including minute 0 & minute 30!10 sandbag step-up & over @ 20”10 db curl & press, both arms at same time10 db deadlifts10 goblet squats
Day 3WOD 170405 warm-up – Coach’s Choice A. EMOM 9:00minute 1 – 10 cgbpminute 2 – 10 single arm rowminute 3 – 5 high box jumps@ 10:00 on timer, go to BB. EMOM 5:0050 double unders – OR – :40 attemptsrest to 20:00 on timer, then CC. 7 rounds… capped @ 10:0010 ring/box dips10 sdhp…
Day 2WOD 170404 warm-up – Coach’s Choice A. 4:00 workload @ 80-90% effort… dumbbells not to exceed 50/3515 db burpee squat cleans30 t2b/k2e/hkrrow max calories until time expiresrest 4:00, then BB. 4:00 workload @ 80-90% effort15 db push press30 db g2ohmax wall balls until time expiresrest 4:00, then CC. 4:00 workload @ 80-90% effort15 burpee
Day 1WOD 170403 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170327-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 10:00 on timer, then BB. EMOM 5:00…
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