Day 1 WOD 170925 warm-up – Coach’s Choice A. EMOM 12:001) db bear crawl… 40sec2) farmer’s carry hold… 30sec3) walking lunges… 40sec4) hollow body arm hang… 30secrest to 16:00 on timer, then BB. 1 set every 4min for 4 total sets… (16:00, 20:00, 24:00, 28:00)200m run18 American kb swings… 24kg/16kg9 pull-ups/jpu/ring rowsC. post WOD recovery
Day 5WOD 170922 warm-up – Coach’s Choice A. EMOM 5:0010 overhead lunges + FLR… load with bumper plate@ 5:00 on timer, start BB. 5 sets @ 90% effort10 wall balls10 db g2oh, total reps, alt arms… 50/35rest to 15:00 on timer, then CC. AMRAP 10:00 @ 80-90% effort200m run30sec farmer’s carry hold5 wall climbs –
Day 5WOD 170922 Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Mary!!! Happy Birthday Katie!!!
Day 4WOD 170921 warm-up – Coach’s Choice A. 6 x 10sec AB sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) Primary Lift Make-up Day – Barbell Thruster… working out of racks is acceptable!5. 3. 1. 1. 2 tgu @ dots… work every 3min (0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then
Day 3WOD 170920 warm-up – Coach’s Choice A. EMOM 9:001) 3-5 cgbp @ 30X1 tempo2) 6-8 single arm db row each arm3) 10 deficit goblet lunges, total repsrest to 14:00 on timer, then BB. AMRAP 17:00 @ 80-90% effort18 wall balls12 sdhp… not to exceed 75/5510 strict push-ups… load with bumper plates nte 25/1015 t2b/k2e/hkr/abmats200m
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