Day 1WOD 170508 warm-up – Coach’s Choice A. 7 x 4 unbroken power cleans + 5 high box jumps… work every 90sec(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)rest to 15:00 on timer, then BB. 1 set every 4min for 4 sets (15:00, 19:00, 23:00, 27:00)200m sprint20 wall balls10 deadlifts @ 100% of “A”C. post WOD […]
Day 5WOD 170505 warm-up – Coach’s Choice A. EMOM 10:00evens – 200’ farmer’s carryodds – 10 curl & press, total reps, alt armsB. EMOM 10:00evens – clean to overhead cluster 2. 2. 2, step over bar @ dots… barbells n-t-e 135/95odds – 10-15 wall ballsC. EMOM 10:00evens – 200m sprintodds – 150m rowD. @ 30:00
A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) primary lift make-up… 4 x 8… lift every 3min… (0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 1 set every 5min for 3 total sets… work at 90% aerobic effort(15:00, 20:00, 25:00)400m run15 ohs – OR
Day 3WOD 170503 warm-up – Coach’s Choice A1. @ 0:00, 4:00, 8:00, 12:00 – 8 back squats @ 20X1 tempo (primary lift)A2. @ 1:00, 5:00, 9:00, 13:00 – 4 total turkish get-upsrest to 20:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15 ghd sit-ups – OR – 30 abmat sit-ups20 overhead lunges w/bumper plate
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