190715 Monday
Day 1WOD 190715
July 2019
190715 Monday
Day 1WOD 190715 warm-up – Coach’s Choice A. 5 x 4 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90% effort20 box jump overs… nte 24”/20”15 t2b10 (5/5) dumbbell hang clean & jerks… nte 50/35C. post WOD recovery
Week of 190715 Preview
Day 1WOD 190715 warm-up – Coach’s Choice A. 5 x 4 push press + 8 dumbbell deadlifts @ moderate load… push press every 3minrest to 18:00 on timer, then BB. AMRAP 12:00 @ 90% effort20 box jump overs… nte 24”/20”15 t2b10 (5/5) dumbbell hang clean & jerks… nte 50/35C. post WOD recovery Day 2WOD 190716
Week of 190715 Preview Read More »
190712 Friday
Day 5WOD 190712 warm-up – Coach’s Choice A. EMOM 5:003 touch-n-go power cleans… start light, finish heavyrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80% effort15cal row/bike/ski1. 1. 1. – power clean @ 100% of “A”, step over bar @ dots15 burpees over bar1-3 rope climbs… sub = 3-5 floor-to-standing rope climbs +
190711 Thursday
Day 4Partner WOD 190711 warm-up – Coach’s Choice A. 300 wall balls for time-non wall balling partner must run the sidewalk loop-partners must switch every run until 300 wall balls are completed-wall ball cannot be dropped until 300 reps are completedB. Cash-out = Coach’s Choice
