171025 Wednesday
Day 3WOD 171025Repeat WOD 161107
Day 3WOD 171025Repeat WOD 161107 warm-up – Coach’s Choice A. 4 touch and go power cleans every 3min @ 80-90% 5RM…4. 4. 4. 4. – 10 wall balls @ dotsrest to 14:00 on timer, then BB. 4 touch and go power cleans every 3min… build bar each set4. 4. 4. 4. – 10 wall balls
Day 2WOD 171024 warm-up – Coach’s Choice A. AMRAP 12:00 @ 90% effort1000m/800m row150 double unders (90sec attempts)30 burpeesrest 6:00, then B… required recovery = 30sec SB each side + 30sec FLR + 30sec wall sitB. AMRAP 12:00 @ 90% effort1.5mile/1mile Assault Bike50 bjsd… nte 24”30 g2oh… nte 95/65C. post WOD recovery
Day 1WOD 171023 warm-up – Coach’s Choice A. Front Squats… (0:00, 3:00, 6:00, 9:00, 12:00)10. 8. 6. 4. 2. 30sec Farmer’s Carry Hold @ dotsrest to 15:00 on timer, then BB. EMOM 5:003 deadlifts @ 100% of final set of “A” + 30sec FLRrest to 25:00 on timer, then CC. Complete workload @ high intensity… capped
Day 5WOD 171020Repeat WOD 161007 warm-up – Coach’s Choice Aerobic Flow Friday!A. 10 sets @ aerobic flow pace10 burpee pull-ups5 stone to shoulder200’ run7 t2b/k2e/hkrB. post WOD recovery
Day 5WOD 171020Repeat WOD 161007 Yoga Karma Class 7:00pm to benefit Friend2Friend Suggested donation of $20 but any contribution is appreciated