200207 Friday
Day 5WOD 200207
February 2020
200207 Friday
Day 5WOD 200207 warm-up – Coach’s Choice A. 10:00 of sled activity… push/pull/drag… athlete’s choice… goal is to accumulate 8-12 quality reps on the sled in 10:00rest to 15:00 on timer, then BB. Complete workload @ 90% effort… capped @ 15:0021-18-15-12-9-6-3calories – row/bike/skiburpee box jumps/step-ups @ 20”C. post WOD recovery
200206 Thursday
Day 4Partner WOD 200206 warm-up – Coach’s Choice A. AMRAP 10:00… dumbbells nte 50/35… one db per athleteAthlete 1 – 5/5 db hang clean & jerks, x 2 (10 total reps each arm)Athlete 2 – overhead db hold (2 hands, 1 db)(each athlete does the work before moving on to next movement)Athlete 1 – 20
200205 Wednesday
Day 3WOD 200205Bring-A-Friend! warm-up – Coach’s Choice A. 2 x workload for total reps… work @ 80-90% effort1:00 – row/ski, calories1:00 – burpees1:00 – kb swings1:00 – restrest to 11:00 on timer, then BB. 2 x workload for total reps… work @ 80-90% effort1:00 – bike1:00 – db g2oh1:00 – wall balls1:00 – restrest to
200204 Tuesday
Day 2WOD 200204 warm-up – Coach’s Choice A1. 5 cgbp + 7 goblet squats… work to increase load from 200120… 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
200203 Monday
Day 1WOD 200203 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you go… work to increase load from 200121b/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. Complete workload @ 90% effort… barbell nte 95/65… workload capped @
