190515 Wednesday
Day 3WOD 190515
May 2019
190515 Wednesday
Day 3WOD 190515 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… 0:00, 3:00, 6:00, 9:00, 12:005 unbroken power snatches + 20 wall balls(building bar is appropriate as long as reps remain unbroken)rest to 15:00 on timer, then BB. EMOM 6:00evens – 40sec kb suitcase carry (R)odds – 40sec kb suitcase
190514 Tuesday
Day 2WOD 190514 warm-up – Coach’s Choice A. 4 x 400m run/row/ski… work @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort50 double unders/singles5 pull-ups10 push-upsrest to 25:00, then CC. AMRAP 5:00 @ 90% effort10 pull-ups5 push-ups50 double unders/singlesD. post WOD recovery
190513 Monday
Day 1WOD 190513 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190508… rest to top of minute, then A2A2. 4 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3rest to 10:00 on timer, the BB. EMOM 20:001) 8-12 bjsd… athlete’s choice2) 8-12 kb swings… athlete’s choice3)
Week of 190513 Preview
Day 1WOD 190513 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190508… rest to top of minute, then A2A2. 4 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3rest to 10:00 on timer, the BB. EMOM 20:001) 8-12 bjsd… athlete’s choice2) 8-12 kb swings… athlete’s choice3)
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190512 Rest Day
Rest Day Week of 190513 Preview Happy Mother's Day!!! Click here to view slideshow!!!
