Day 5WOD 170908 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort200’ run1-2 rope ascents – OR – 5 ring rows + 5 push-upsrest 5min, then B @ 14:00 on timerB. 5 sets @ 90% effort20 wall balls10, 20 or 30 double unders rest to 25:00 on timer, then C… C starts @ 25:00 even […]
Day 4WOD 170907 warm-up – Coach’s Choice A. 6 x 10sec AB sprint… work every 2min… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)(A1) Primary Lift Make-up Day – Barbell Thrusters… unbroken reps… Athletes can work out of racks3. 3. 3. 3. 3. 6-8 single arm row each arm @ dots… make it tough… work every 3min(0:00, 3:00,
Day 3WOD 170906 warm-up – Coach’s Choice A. 1 set, not for time… moderate load 20 tgu, total reps, alt arms20 goblet curtsy squats, total reps, alt legs20 strict push-upsrest to 10:00 on timer, then BB. EMOM 5:001 deadlift + 1 hang power clean + 2 push jerksC. EMOM 5:001 deadlift + 1 hang squat clean
Day 2WOD 170905 warm-up – Coach’s Choice A. Primary Lift – Barbell Thrusters… unbroken reps… Athletes can work out of racks3. 3. 3. 3. 3. 6-8 single arm row each arm @ dots… make it tough… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 1 set every 3min for 5 total
Day 1WOD 170904Labor Day Partner WOD! warm-up – Coach’s Choice If training as a single… perform workloads as AMRAPs… -Holds for “A” are 30sec-reps for “B” are 10/10-do “C” as writtenA. AMRAP 7:00 @ 80% effort (2 athletes, 1 barbell)15 wall ballsbarbell hold… -women hold top of deadlift-men hold overhead-barbells not to exceed 95#-partners switch every 15
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