Day 2WOD 170620 warm-up – Coach’s Choice A. 1:00 max calorie AB test… from 0:00 – 15:00 on timer, warm-up and test 1:00 max effort calories on Assault Bike!@ 20:00 on timer, start BB. Power Clean Battery Test8:00 – find your heaviest single rep power clean4:00 – rest and set up barbell @ 90% of […]
Day 1WOD 170619 warm-up – Coach’s Choice A1. 3 back squats @ 33X1… loaded @ warm-up weight… rest to top of minute, then A2A2. 10 single leg deadlifts loaded @ warm-up weight, total reps, alt legs (load w/kb or db)(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then BB. Use 4 sets to test 3RM back
Day 5WOD 170616Repeat WOD 170117 warm-up – Coach’s Choice A. 4 x 250m row @ 90% aerobic effort, rest 1:00 b/t setsrest to 10:00 on timer, then BB. EMOM 5:00snatch complex – 1 power snatch + 1 hang (squat) snatch + 1 (squat) snatch-OR-clean complex – 1 power clean + 1 hang squat clean +
Day 4WOD 170615 warm-up – Coach’s Choice A. 5 sets @ 90% aerobic effort200m run + 9 Russian kb swings + 6 burpees… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)(A1. primary lift make-up day… 5. 5. 3. 3. 1. – rest 30sec after each set, then 6-8 reps accessory lift @ dots… lift every 3min)@
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