170809 Wednesday
Day 3WOD 170809
August 2017
170808 Tuesday
Day 2WOD 170808 warm-up – Coach’s Choice A. 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 12:00 on timer, then B (athletes can start @ evens or odds)B. EMOM 8:00evens – 40sec row @ 90% effortodds – 40sec
170807 Monday
Day 1WOD 170807 warm-up – Coach’s Choice A1. 3 touch-n-go power cleans + 4 front rack *step-ups each leg (nte 2 risers or 4 bumpers)… rest 30sec, then A2A2. 6-8 suitcase deadlifts each side, loaded w/kb or db… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)… *these are static step-ups…
170804 Friday
Day 5WOD 170804 warm-up – Coach’s Choice A. EMOM 10:00evens – 45sec bear crawlodds – 12 pistols – OR – 25 air squatsrest to 15:00 on timer, then BB. 8 sets @ 85% effort… barbells nte 95/65… workload capped @ 15:005 ring muscle-ups + 7 sdhpor7 pull-ups/jpu/ring row + 7 hrpu + 7 sdhpC. post
170803 Thursday
Day 4WOD 170803 warm-up – Coach’s Choice A. 5 sets @ 100% effort… work every 2:3010sec AB sprint + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00(A1) Make-up Day, Primary Lift – barbell thruster4 x 8 unbroken reps… all sets @ final weight from 170725rest b/t sets = 60sec FLRwork every 3min… 0:00,
