Day 4WOD 170831 warm-up – Coach’s Choice A. 1 set every 4min for 3 total sets… (0:00. 4:00, 8:00)200m run12-15 rower pike-ups12 total goblet curtsy squats(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps4. 4. 4. 4. 4. 20-30sec ring row hold @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, […]
Day 3WOD 170830 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters… unbroken reps4. 4. 4. 4. 4. 20-30sec ring row hold @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. EMOM 5:002 hang power snatch (above knee) + 1 hang power snatch (below knee) + 1 power snatchrest
Day 2WOD 170829 warm-up – Coach’s Choice Athletes can start at 1, 2 or 3A1. 4:00 row… nte 1000m… rest to 5:00 on timer, then A2A2. 4:00 AB… nte 1.5miles… rest to 10:00 on timer, then A3A3. 4:00 run… nte 800m… rest to 15:00 on timer, then BB. EMOM 16:001) 12 heavy kb swings (American) 2)
Day 1WOD 170828 warm-up – Coach’s Choice Happy Birthday Coaches! A. 10:00 buy-in… 70 burpeesno rest b/t A & B… B starts @ 10:00 on timerB. 10 sets for time… barbells nte 115/757 wall balls7 hang power cleansafter 10th set, perform 70 double unders/singles… excecute 7 pull-ups + 7 push-ups every trip or stopC. post WOD
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