Day 1WOD 180625 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (work @ 0:00, 3:00, 6:00, 9:00, 12:00)4 tgu @ tough load6 RFESS each leg @ 30X1 tempo… load = athlete’s choicerest to 15:00 on timer, then BB. 1 set every 2min for 5 total sets… (work @ 15:00, 17:00, […]
Day 1WOD 180625 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… (work @ 0:00, 3:00, 6:00, 9:00, 12:00)4 tgu @ tough load6 RFESS each leg @ 30X1 tempo… load = athlete’s choicerest to 15:00 on timer, then BB. 1 set every 2min for 5 total sets… (work @ 15:00, 17:00,
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Day 5WOD 180622 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace12/10cal row/bike/ski9 wall balls7 t2b5 power cleans… nte 155/1053 shoulder to overhead w/power clean barbell1 rope climb (3 climbs from floor to standing)B. post WOD recovery
Day 4WOD 180621 warm-up – Coach’s Choice A1. AMRAP 30sec – row for meters… rest 30sec, then A2A2. AMRAP 30sec – air squats… rest 30sec, then back to A1, x 4… goal is to increase effort each setrest to 10:00 on timer, then BB. 5 x 200m run… run every 2:00(B @ 10:00, 12:00, 14:00,
Day 3WOD 180620 warm-up – Coach’s Choice A. 5 x 10sec bike sprint @ 100% effort, sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort500/450m row/ski – OR – 25/20cal bike400m run15 burpeesC. post WOD recovery
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