Day 3WOD 180425 warm-up – Coach’s Choice A’s are a Tabata Mash-up… Athletes can start @ A1 or A2A1. AMRAP 20sec – air squats… rest 10sec, then A2A2. AMRAP 20sec – shuttle run… rest 10sec, then back to A2, x 8rest to 13:00 on timer, then BB. Complete workload for time… capped @ 17:0050. 40. […]
Day 2WOD 180424 warm-up – Coach’s Choice A1. 6 back squats @ 21X1 tempo… rest 30sec, then A2A2. 4 tgu… total reps, alt arms, moderate load… no rest b/t A2 & A3A3. 60sec FLR… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 20:00 on timer, then
Day 1WOD 180423 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2B2.
Day 1WOD 180423 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. heavy sled push (one way)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then B’sB1. AMRAP 30sec – strict pull-ups/ring rows… no rest b/t B1 & B2B2.
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Day 5WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery
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