Day 3WOD 170614 warm-up – Coach’s Choice A. 5. 5. 3. 3. 1. back squat… rest 30sec, then 6-8 dumbbell chest press @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, go to B’sB1. 1:00 @ 90% effort – max calories AB… rest 1min, then B2B2. 1:00 @ 90% effort – max […]
Day 2WOD 170613 warm-up – Coach’s Choice A. 5. 5. 3. 3. 1. shoulder to overhead… rest 30sec, then 6-8 strict/weighted ring row @ dots… press every 3min(0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, go to BB. AMRAP 2:00 @ max effortdouble unders – OR – burpees to targetrest to 22:00 on timer, then
Day 1WOD 170612 warm-up – Coach’s Choice A1. EMOM 5:003 unbroken power cleans@ 5:00 on timer, immediately start A2A2. 1 set @ max effort200m run + 20 wall balls + 10 deadlifts @ 100% of “A1”rest to 8:00 on timer, then B1B1. EMOM 5:002 unbroken power cleans@ 13:00 on timer, immediately start B2B2. 2 sets
Day 5WOD 170609 warm-up – Coach’s Choice Repeat WOD Friday!(WOD 161114) MAP 7-8… athletes can start at A, B or CA. AMRAP 8:00 @ 80-90% effort30 air squats20 t2b/k2e/hkr10 shoulder to overhead… barbells not to exceed 95/65rest to 12:00 on timer, then BB. AMRAP 8:00 @ 80-90% effort30 calorie row20 bjsd… boxes not to exceed
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