Day 4Partner WOD 190815 warm-up – Coach’s Choice A. Complete workload for time… partition as desired… only one athlete can be working at a time2000m row500 double unders/singles150cal Assault Bike/Ski Erg100 burpeesB. post WOD recovery
Day 3WOD 190814Repeat WOD 160720 warm-up – Coach’s Choice (use “A” for warm-up) A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th setrest to 15:00 on timer, then BB. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t setsrest to
Day 2WOD 190813Repeat WOD 160719Repeat WOD 160412 warm-up – Coach’s Choice Workloads A thru C are each capped at 5:00A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/955.4.3.2.1.thrusterschoose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkrrest to 8:00 on timer, then BB. Complete descending ladder @ 85-95% effort… barbell
Day 1WOD 190812Repeat WOD 160718 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s
Day 1WOD 190812Repeat WOD 160718 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s
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