190930 Monday
Day 1WOD 190930Repeat WOD 170206 September Accomplishments!!!
September 2019
190930 Monday
Day 1WOD 190930Repeat WOD 170206 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190923A2. rx’d recovery – EMOM 5:00… 7-10 burpeesrest to 15:00 on timer, then BB. AMRAP 14:00 @ 80-90% effort6 strict pull-ups – OR – 10 strict ring rows12 db g2oh, total reps, alt arms…
Week of 190930 Preview
Day 1WOD 190930Repeat WOD 170206 warm-up – Coach’s Choice A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 190923A2. rx’d recovery – EMOM 5:00… 7-10 burpeesrest to 15:00 on timer, then BB. AMRAP 14:00 @ 80-90% effort6 strict pull-ups – OR – 10 strict ring rows12 db g2oh, total reps, alt arms…
Week of 190930 Preview Read More »
190927 Friday
Day 5WOD 190927Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories on Assault Bikerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall ballsrest
190926 Thursday
Day 4Partner WOD 190926Repeat WOD 170202 warm-up – Coach’s Choice A. EMOM 6:003 touch-n-go squat clean thrusters (each athlete)… build bar each set (one barbell per team)rest to 10:00, then BB. AMRAP 20:00 @ aerobic flow pace… follow the leader format250m row1 squat clean thruster @ 100% of “A”9 t2b30sec FLRC. post WOD body maintenance
