171004 Wednesday
Day 3WOD 171004
October 2017
171003 Tuesday
Day 2WOD 171003 warm-up – Coach’s Choice A. cgbp – build to ~1RM5. 4. 3. 2. 1. work every 3min, and perform 12 single leg RDL @ dots (6 each leg… load opposite arm w/db/kb)(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. 1 set @ testing effort! Workload capped @ 14:00100cal/80cal row –
171002 Monday
Day 1WOD 171002 warm-up – Coach’s Choice A. 5 sets @ 70-75% effort150m/100m row – OR – 30sec AB8 db curl & press @ light load8 rower pike-ups – OR – 8 t2brest to ~15:00 on timer, then BB. Conditioning Test – “Helen”3 rounds for time of:400m run21 American kb swings – 24kg/16kg12 pull-ups(these are
