Day 5WOD 170630 warm-up – Coach’s Choice Metcon Test… (this will be programmed next week as well)Choose a level that is within your essence and test yourself! 5 rounds for time of:200m run20 wall balls10 deadliftsWorkload is capped @ 15:00 Level 1 – wall balls 14/10 @ 9’ target… deadlifts 95/65Level 2 – wall balls… […]
Day 4WOD 170629 warm-up – Coach’s Choice A. Use 4 sets to test 3RM back squat… squat @ 0:00, 3:30, 7:00, 10:30rest to 20:00 on timer, then BB. Choose a testing scenario that feels good in your belly, and go for it!-300 double unders for time-50 calories Assault Bike for time-1000m row for time-“Grace”… 30
Day 3WOD 170628 warm-up – Coach’s Choice A. Power Clean Sprint TestEMOM 10:00 – 1 power clean… build bar each set… goal is no fail attemptsrest 5:00 – set barbell up @ 80% of heaviest successful lift@ 15:00… 20 power cleans for time (coach can reset clock for this, so it starts @ 0:00)upon completion
Day 2WOD 170627 warm-up – Coach’s Choice A. Row Test… 500m @ max effort!-every 2min, for 10:00… row 100-150m and gradually increase intensity, but stay below max effort (0:00, 2:00, 4:00, 6:00, 8:00)@ or around 10:00 on timer, Row 500m For Time!(athletes can partner up and share rowers for this segment)rest to 20:00 on timer,
Day 1WOD 170626 warm-up – Coach’s Choice A. Overhead Press 3RM Testing… strict/push/jerk… Athlete’s Choiceuse 4 total sets to test your 3RM… lift @ 0:00, 3:30, 7:00, 10:30rest to 15:00 on timer, then BB. 15:00 – 25:00 on timer… Pulling Strength Testing… in this 10min block of time, test one or two of the following:-max
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