Day 5WOD 180914 warm-up – Coach’s Choice A. 1 set every 5min for 7 total sets… work @ 95+% effort7cal/5cal Assault Bike sprintsled drag (1 direction, walking backwards)9 pull-ups – OR – 5 muscle-ups12 squats – OR – 6 pistols(sprint @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, 30:00)B. post WOD recovery
Day 4WOD 180913 warm-up – Coach’s Choice Aerobic Flow Thursday!A. Complete workload for time @ 80-90% effort100cal – row/bike/ski80 double unders60 db g2oh, total reps, alt arms… nte 50/3540 wall balls20 burpee pull-ups10 power cleans… nte 165/115B. post WOD recovery
Day 3WOD 180912 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 deficit reverse lunges, total reps, alternate legs… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 3 sets @ 90% effort… capped @ 6:0010 dumbbell
Day 2WOD 180911 warm-up – Coach’s Choice A. Overhead Squats – 10. 10. 10.30sec forearm plank @ dotssquat @ 0:00, 3:00, 6:00@ 10:00, go to BB. AMRAP 5:00bjsd @ 24”/20”rest 5-8min… prep barbell for CC. 7:00 workload… 90+% effort3-6-9-12-15…clean & jerk… nte 135/95bar-facing burpeesD. post WOD recovery
Day 1WOD 180910 warm-up – Coach’s Choice A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2A2. 10 deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. Complete workload @ 90% effort… capped @ 5:0012-9-6kb swings…
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Flanders, New Jersey 07836
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