Day 2WOD 170502 warm-up – Coach’s Choice A. 5 x 200m sprint @ 90% aerobic effort… sprint every 90sec(0:00, 1:30, 3:00, 4:30, 6:00)rest to 10:00 on timer, then BB. 6 x 5 unbroken power cleans + 5 high box jumps, work every 2min (10:00, 12:00, 14:00, 16:00, 18:00, 20:00)-all sets @ 100% of last bar […]
Day 1WOD 170501 warm-up – Coach’s Choice A1. @ 0:00, 5:00, 10:00, 15:00… 8 push press, w/1sec pause at full extension (primary lift)A2. @ 1:30, 6:30, 11:30, 16:30… 8 strict/weighted pull-ups – OR – strict/weighted ring rowsA3. @ 3:00, 8:00, 13:00, 18:00… 10 deficit reverse lunges, total reps, alt legsrest to 24:00 on timer, then
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