180608 Friday
Day 5WOD 180608 4:30pm Oly Class
June 2018
180608 Friday
Day 5WOD 180608 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80-90% effort… barbells nte 115/757 ohs – OR – 7 front squats9 burpees over bar (lateral hops)12 t2b/k2e/hkr/abmatsrest 4min, then BB. AMRAP 8:00 @ 80-90% effort… dumbbells nte 50/3512cal/10cal row/bike/ski8 db hang clean & jerk (4/4)20 double unders (30sec)rest 4min, then CC. AMRAP 8:00
180607 Thursday
Day 4WOD 180607 Happy 10th Birthday Caitlyn!!! Happy Birthday Eric!!! Happy Birthday Pete!!!
180607 Thursday
Day 4WOD 180607 warm-up – Coach’s Choice A. 16 tgu for time… tough loadrest to 10:00 on timer, then BB. “Grace”30 clean & jerks for time… rx’d = 135/95rest to 20:00 on timer, then CC. Repeat “A” D. post WOD recovery
180606 Wednesday
Day 3 WOD 180606Bring-a-Friend warm-up – Coach’s Choice A1. AMRAP 30sec – strict ring rows… rest 30sec, then A2A2. AMRAP 30sec – push press… rest 30sec, then A3A3. AMRAP 30sec – box jump/step-ups… rest 30sec, then A4A4. AMRAP 30sec – goblet squats… rest 30sec, then back to A1, x 2@ 8:00… run/row 400mrest to 15:00 on
180605 Tuesday
Day 2WOD 180605 warm-up – Coach’s Choice A. 3 x 2:00 @ 90% effort… rest 1min b/t sets20cal/17cal row + max effort wall balls until time expiresrest to 10:00 on timer, then BB. EMOM 5:0050 double unders (45sec)17:00 on timer, then CC. 3 x 2:00 @ 90% effort… rest 1min b/t sets20cal/17cal bike + max
180604 Monday
Day 1WOD 180604 warm-up – Coach’s Choice A1. 1 heavy back squat @ 20X2 tempo… rest to top of minute, then A2A2. 6 dumbbell strict press… rest to top of minute, then A3A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 4:00 on timer, then back to A1, x 5… (0:00, 4:00,
