Day 2WOD 170815 warm-up – Coach’s Choice A1. AMRAP 30sec air squats – OR – pistols… rest 30sec, then A2A2. AMRAP 30sec jump rope single unders – OR – double unders… rest 30sec, then back to A1, x 5(A1 @ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 12:00 on timer, then B’sB1. AMRAP 30sec push press […]
Day 1WOD 170814 warm-up – Coach’s Choice A1. 6-8 cgbp @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 RFESS @ 30X1 tempo… rest to 3:00, then back to A1 (A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. 6-8 single arm dumbbell row… rest to top of minute, then B2B2. 10 total
Day 5WOD 170811 warm-up – Coach’s Choice Choose what you love Friday!Option 1: Kinda “Cindy”AMRAP 20:00 @ testing effort5 jumping pull-ups/ring rows10 hrpu15 squats Option 2: Rx’d “Cindy”5 pull-ups10 hrpu15 squats Option 3: Difficult “Cindy”5 ctb pull-ups10 ring dips15 squats Option 4: “Cindy” from Hell5 ring muscle-ups10 renegade rows… dbs nte 30/15 (push-up, row(R), push-up, row
Day 4WOD 170810 warm-up – Coach’s Choice A. 4 x 90sec row, rest 90sec b/t sets @ 90% aerobic effort(A1) Primary Lift – Barbell Thrusters… unbroken reps9. 8. 7. 6. 8-10 ring face pulls @ dots, hold 1sec each repthruster @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 5 x 200m run @
Day 3WOD 170809 warm-up – Coach’s Choice A1. 10 alternating dumbbell curl & press… rest 30sec then A2A2. 6-8 single leg RDL w/db… rest 30sec then A3A3. 10 bjsd (athlete’s choice)… rest 30sec, then back to A1, x 3rest to 12:00 on timer, then BB. 3 sets… prepping for C… 1 set every 2min@ 12:00,
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