Day 2WOD 200121 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go… work to increase load from 200106b/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set @ 90% effort… capped @ 12:001000m row/ski60 wall balls30 […]
Day 1WOD 200120 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200107… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to
Day 1WOD 200120 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200107… rest to 2:00 on timer, then A2A2. pull-up/ring row cluster – 5. 5. 5. 5, rest 10sec @ dots… rest to 5:00 on timer, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to
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Day 5WOD 200117 warm-up – Coach’s Choice A. 1 set every 5:00 for 6 total sets… work @ 90% effort1:00 Assault Bike4/4 db hang clean & jerks… nte 50/356 deadlifts… nte 185/1158 burpees over bar(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)-goal is for each bike segment to be exactly same… 90% effort for all
Day 4Partner WOD 200116 warm-up – Coach’s Choice A. Complete workload for time… capped @ end of class3000m row120 back squats60 shoulder to overhead-partition as desired-one barbell/one rower per team… nte 135/95-both athletes can be moving at same timeB. post WOD recovery
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