Day 3WOD 170719 warm-up – Coach’s Choice A. Primary Lift – Thruster3 x 10, unbroken reps… rest = 200m run @ 70-80% effortwork @ 0:00, 3:30, 7:00@ 10:00, go immediately to BB. EMOM 6:00evens – single leg RDL, 8 each leg (load w/dbs if desired)odds – 8 sdhp @ 100% of Arest to 20:00 on […]
Day 2WOD 170718 warm-up – Coach’s Choice A. 4 sets @ 80% effort200’ farmer’s carry 10 stationary overhead lunges, nte 75/5530sec FLRrest to 15:00 on timer, then BB. 3 sets @ 90% effort12 Russian kb swings, nte 32kg/24kg20 wall ballsrest to 22:00 on timer, then CC. 10:00 @ max effort1000m row – OR – 1.5 miles
Day 1WOD 170717 warm-up – Coach’s Choice A1. 10 dumbbell chest press, rest to top of minute then A2A2. 10 deadlifts @ 20X1 tempo, rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens – hang power clean cluster, 3. 3. 3.
Day 5WOD 170714 warm-up – Coach’s Choice A1. 30sec AB sprint, rest 2:30, then A2A2. 200’ sandbag sprint, rest 2:30, then back to A1, x 3(work every 3min for 6 total sets of sprints… 0:00, 3:00, 6:00, 9:00, 12:00, 15:00)rest to 20:00 on timer, then BB. AMRAP 12:00 @ aerobic flow pace… db’s nte 40/255
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