Day 1WOD 190311 warm-up – Coach’s Choice A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2A2. AMRAP 30sec – bjsd… nte 30”… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload for time… barbell nte 185/1251 […]
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Day 5WOD 190308 5:30pm Oly Class Happy Birthday Coach Steve!!! Happy Birthday Justin!!! Happy Birthday Jeff!!!
Day 5WOD 190308 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/759 bjsd – 24”/20”7 front squats5 burpees over bar3 t2brest to 8:00 on timer, then BB. 3 sets @ 90% effort9 t2b7 bjsd5 front squats3 burpees over barrest to 16:00 on timer, then CC. 3 sets @ 90% effort9 burpees
Day 4Partner WOD 190307 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00buy-in – 2500m row… then, 5 sets each (ping pong)20 shoulder to overhead @ 75/5535 double unders (75 singles)cash-out – 200 wall ballsB. post WOD recovery
Day 3WOD 190306Bring-A-Friend warm-up – Coach’s Choice A1. AMRAP 90sec150m row10 push-upsrest 90sec, then A2A2. AMRAP 90sec5 kb swings5 bjsdrest 90sec, then A3A3. AMRAP 90sec10cal bikemax air squats until time expiresrest 90sec, then back to A1, x 2rest to 20:00 on timer, then BB. EMOM 10:00 7-10 burpeesC. post WOD recovery
Day 2WOD 190305 warm-up – Coach’s Choice A1. 10 unbroken push press w/2sec pause at top of each rep… rest to top of minute, then A2A2. 5 dumbbell deadlifts @ 5050 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 3 unbroken
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