190731 Wednesday
Day 3WOD 190731 July Accomplishments!!!
July 2019
190731 Wednesday
Day 3WOD 190731 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – push press + 8 dumbbell deadlifts @ dots… push press every 3minrest to 18:00 on timer, then BB. For Time… capped @ 12:0060 db power snatches… nte 50/3550 wall balls40 kb swings… nte 24kg/16kg30 t2b20 goblet squats w/kb10 muscle-ups/pull-upsC. post WOD recovery
190730 Tuesday
Day 2WOD 190730 warm-up – Coach’s Choice A1. 400m/350m row/ski… rest to 3:00 on timer, then A2A2. 2 laps – sidewalk loop w/sandbag… rest to 6:00 on timer, then A3A3. 20cal/15cal bike… rest to 9:00 on timer, then back to A1, x 2… (athletes can start at A1, A2, or A3)rest to 22:00 on timer,
190729 Monday
Day 1WOD 190729 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squats + 50 double unders/45sec double under practice @ dots… squat every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15cal row/ski12 clean to overhead… nte 95/659 bjsd… nte 30”/24”C. post WOD recovery
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Day 1WOD 190729 warm-up – Coach’s Choice A. 5. 4. 3. 2. 1. – back squats + 50 double unders/45sec double under practice @ dots… squat every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort15cal row/ski12 clean to overhead… nte 95/659 bjsd… nte 30”/24”C. post WOD recovery Day 2WOD 190730 warm-up –
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