170825 Friday
Day 5WOD 170825 Happy Birthday Steve!!!
August 2017
170825 Friday
Day 5WOD 170825 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:00… Choose a complex you Love, and build your bar each set…1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 squat snatchrest 5:00, then BB. AMRAP 20:00… or 10 sets @ aerobic
170824 Thursday
Day 4WOD 170824 warm-up – Coach’s Choice A. 6 x 10sec AB sprint @ 100% effort, sprint every 2min… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps5. 5. 5. 5. 5. 6-8 single arm row @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then
170823 Wednesday
Day 3WOD 170823 warm-up – Coach’s Choice A1. 5-7 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2A2. 8 suitcase deadlifts each side (load w/db or kb)… 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then B’sB1. 6-10 strict/weighted pull-ups/ring rows… rest 30sec, then B2B2.
170822 Tuesday
Day 2WOD 170822 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort10/7 calories Assault Bike10 db g2oh, total reps, alt arms… nte 50/35rest 5:00… (rest walk 200m)B. AMRAP 10:00 @ 80-90% effort250m row10 t2b/k2e/hkrrest 5:00… (rest walk 200m)C. EMOM 5:0030sec single leg wall sit, each leg + 30sec FLRD. post WOD recovery = Coach’s
170821 Monday
Day 1WOD 170821 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters… unbroken reps5. 5. 5. 5. 5. 6-8 single arm row @ dots… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. EMOM 6:00odds – 10 deficit reverse lunges, total reps, alt legs (1 riser, load w/dumbbells each hand)evens –
