Day 2WOD 171031 warm-up – Coach’s Choice A1. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec then A2A2. AMRAP 30sec – strict push-ups… rest 30sec then A3A3. AMRAP 30sec – pistols/air squats… rest 30sec then back to A1, x 3rest to 16:00 on timer, then BB. AMRAP 14:00 @ 90% effort60 calorie row – OR […]
Day 1WOD 171030Repeat WOD 161115 warm-up – Coach’s Choice A. 5 x 3 touch and go power cleans @ 80% of 4RM… work every 3min3. 3. 3. 3. 3. – 10 wall balls @ dots (0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 5 x 3 touch and go power cleans… build bar
Day 5WOD 171027 warm-up – Coach’s Choice A. EMOM 8:00evens – 8-10 dumbbell strict pressodds – 1-3 rope climbs – OR – 8-10 strict ring rowsB. EMOM 8:00evens – 8-10 heavy kettlebell swingsodds – 10 bjsd… nte 24”C. EMOM 8:00evens – 150m/100m rowodds – power clean cluster – 2. 2. 2, step over bar @
Day 4WOD 171026 warm-up – Coach’s Choice A. 5 sets @ 100% effort… 1 set every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)6 burpees AFAP + sled push + sled pullrest to 20:00 on timer, then BB. 3 sets @ 80-90% effort… workload capped @ 10:0050 air squats – OR – 24 pistols30 strict push-ups –
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