Day 1WOD 170731 warm-up – Coach’s Choice A. Primary Lift – barbell thruster4 x 8 unbroken reps… all sets @ final weight from 170725rest b/t sets = 60sec FLRwork every 3min… 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then BsB1. 12-15 strict push-ups @ 21X1 tempo… rest 30sec, then B2B2. 10-12 strict ring row […]
Day 5WOD 170728 warm-up – Coach’s Choice A1. 8 barbell clean grip deadlifts @ 20X1 tempo… rest to top of minute, then A2A2. 5 dumbbell hang squat cleans + 5 dumbbell push jerks… rest to 3:00, then back to A1, x 4A1 @ 0:00, 3:00, 6:00, 9:00rest to 12:00 on timer, then BB. 5 x
Day 4 WOD 170727 warm-up – Coach’s Choice A. 8 x 30/30 row… all sets @ 90% aerobic effort(A1) Primary Lift Make-up Day – barbell thruster4 x 8 unbroken reps… rest = 2 turkish get-ups (1 each arm)work every 3min… 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 5 sets @ a continuous grind…
Day 3WOD 170726 warm-up – Coach’s Choice Barbells for B & C are the same weight… nte 115/75… all barbell reps should be touch-n-go!A. EMOM 8:00evens – dumbbell bear crawl down & backodds – 10-12 heavy Russian kb swingsB. EMOM 8:00evens – power clean cluster 2. 2. 2 – step over bar @ dotsodds –
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