170914 Thursday
Day 4WOD 170914 Happy Birthday Matty!!!
September 2017
170913 Wednesday
Day 3WOD 170913 warm-up – Coach’s Choice A. Primary Lift – Barbell Thruster… working out of racks is acceptable!5. 4. 3. 2. 1. 30sec farmer’s carry hold @ dots… work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, prep for BB. 5 sets @ 80-90% effort20 strict push-ups… add weight to your back
170912 Tuesday
Day 2WOD 170912 warm-up – Coach’s Choice A. 1 set every 2min for 5 sets… build your bar slightly each set 3 unbroken power cleans + 10 wall balls… work @ 0:00, 2:00, 4:00, 6:00, 8:00@ 10:00 on timer, perform BB. AMRAP 3:00 @ max effort1 squat clean @ 100% of last set of “A”3 burpees
170911 Monday
Day 1WOD 170911 warm-up – Coach’s Choice A1. 4-6 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 6-8 suitcase deadlifts each side, keep both feet on the floor!… rest to 3:00 on timer, then back to A1, x 3 (0:00, 3:00, 6:00)rest to 9:00 on timer, then B’sB1. 6-8 RFESS
