180817 Friday
Day 5WOD 180817 4:30pm Oly Class
August 2018
180817 Friday
Day 5WOD 180817 warm-up – Coach’s Choice Benchmark Friday!!A. “Barbara”5 rounds, each for time of:20 pull-ups30 push-ups40 sit-ups50 squatsrest precisely 3min b/t setsB. post WOD recovery
180816 Thursday
Day 4WOD 180816 warm-up – Coach’s Choice Aerobic Flow THURSDAY!!Choose an apparatus and get some work done!A. 30:00 @ 80% effort… max distance row/bike/ski@ 0:00, 5:00, 10:00, 15:00, 20:00, 25:0012 deadlifts + 9 hang power cleans + 6 shoulder to overheadbarbells nte 135/95B. post WOD recovery
180815 Wednesday
Day 3WOD 180815 warm-up – Coach’s Choice A. Front Squats – 3. 3. 3. 3. 3.4 db g2oh @ dots… squat @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set every 3min for 5 total sets… work @ 95% effort(18:00, 21:00, 24:00, 27:00, 30:00)7cal/5cal bike sprint9 pull-ups/jpu/ring row6 bjsd… nte 24”C.
180814 Tuesday
Day 2WOD 180814 warm-up – Coach’s Choice A. Push Press (from racks) – 4. 4. 4. 4. 4.30sec heavy farmer’s carry hold @ dots… push press @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 15:00 on timer, then BB. 3 sets @ 90% effort… capped @ 15:00run 400m15 burpee pull-ups10 t2bC. post WOD recovery
180813 Monday
Day 1WOD 180813 warm-up – Coach’s Choice A. 15 x 2 unbroken power cleans2. 2. 2. 2. 2. – all sets @ 67% of 3RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:002. 2. 2. 2. 2. – all sets @ 75-85% of 3RM… 10 wall balls @ dots… clean
