Day 5WOD 170707Repeat WOD 170307 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A. EMOM 16:00… athlete’s choice w/db weights0) 6-8 single arm db thrusters1) 6 db burpee clean & jerks2) 6-8 single arm db thrusters (other arm)3) 9 pull-ups – OR – 4 muscle-upsrest to 20:00, then […]
Day 4WOD 170706 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… barbells not to exceed 95/65… kettlebells not to exceed 24kg/16kg400m run21 kettlebell swings12 pull-ups400m run15 ohs – OR – front squatsB. post WOD recovery
Day 3WOD 170705Repeat WOD 170309 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A. 6 x 10sec bike sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then B)B. 1 set every 2min, for 8 sets… barbells not to exceed 115/75(15:00,
Day 2WOD 170704 warm-up – Coach’s Choice Happy Birthday America!4th of July Partner WOD!! A. Complete workload @ 80-90% effort… capped @ 30:00… barbells not to exceed 115/75Complete all reps in ping pong fashion… you go, I go, until reps are completed… splitting reps is Athlete’s Choice(co-ed teams can set up barbell to be stripped for
170704 Tuesday Partner WOD for America’s 241st Birthday!! Read More »
Day 1WOD 170703Repeat WOD 170328 warm-up – Coach’s Choice(Testing Make-up Day… use “A” portion to make-up a test you missed) A1. 10 strict standing shoulder press w/dumbbells… rest 30sec then A2A2. 10 pistols, total reps, alt legs (30 air squats)… rest 30sec then A3A3. 60sec FLR… rest 1min, then back to A1, x 3rest to
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