190320 Wednesday
Day 3WOD 190320
March 2019
190320 Wednesday
Day 3WOD 190320 warm-up – Coach’s Choice A1. dumbbell strict press – AMRAP 30sec… rest 30sec, then A2A2. dumbbell single arm row – 6-8 each arm… rest 30sec, then A3A3. bjsd – AMRAP 30sec… rest to 4:00 on timer, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00 on timer, then BB.
190319 Tuesday
Day 2WOD 190319 warm-up – Coach’s Choice A. 1 set of complex every 3min, for 5 total sets1 power clean + 1 hang squat clean + 2 front squats + 3 push jerks(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00 on timer, then BB. 1 set of complex every 3min, for 4 total sets1
190318 Monday
Day 1WOD 190318 warm-up – Coach’s Choice A. Complete workload @ 90% effort12-9-6-3kb swings… nte 32kg/24kgcalories – athlete’s choiceburpeesrest to 8:00 on timer, then BB. Complete workload @ 90% effort12-9-6-3burpeeskb swingscaloriesrest to 16:00 on timer, then CC. Complete workload @ 90% effortcaloriesburpeeskb swingsrest to 24:00 on timer, then DD. For Time! (6:00 cap)30 kb swings30
Week of 190318 Preview
Day 1WOD 190318 warm-up – Coach’s Choice A. Complete workload @ 90% effort12-9-6-3kb swings… nte 32kg/24kgcalories – athlete’s choiceburpeesrest to 8:00 on timer, then BB. Complete workload @ 90% effort12-9-6-3burpeeskb swingscaloriesrest to 16:00 on timer, then CC. Complete workload @ 90% effortcaloriesburpeeskb swingsrest to 24:00 on timer, then DD. For Time! (6:00 cap)30 kb swings30
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