Day 4WOD 170525 warm-up – Coach’s Choice A. 10 x 30/30 row @ 80-90% aerobic effort…(A1 – Primary Lift make-up day… 5 x 6… lift every 2:30)rest to 15:00 on timer, then BB. EMOM 5:0010 kb swings + FLR to :50… kbs not to exceed 32kg/24kg@ 20:00 on timer, start CC. 50 burpees to target… […]
Day 3WOD 170524 warm-up – Coach’s Choice A. 3 power cleans + 3 high box jumps every 90sec for 8 sets… barbell @ 100% of “C” from 170516(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30)rest to 16:00 on timer, then BB. 1 set every 4min for 5 sets… work @ 80-90% effort… (16:00, 20:00, 24:00,
Day 2WOD 170523 warm-up – Coach’s Choice A1. Primary Lift – Push Press/Jerk… 5 x 6… press every 3:30… no rest b/t A1 & A2(0:00, 3:30, 7:00, 10:30, 14:00)A2. 200’ farmer’s carryrest to 20:00 on timer, then BB. EMOM 5:006-10 strict pulling reps… Athlete’s Choice… muscle-ups/pull-ups/ring rows@ 25:00 on timer, start CC. AMRAP 5:00 @
Day 1WOD 170522 warm-up – Coach’s Choice A1. Primary Lift – Back Squats… 5 x 6… squat every 3:30… no rest b/t A1 & A2(0:00, 3:30, 7:00, 10:30, 14:00)A2. 60sec FLRrest to 20:00, then BB. 3 rounds @ 90% effort… capped @ 10:00!400m row – OR – 20 calorie assault bike15 g2oh… not to exceed
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