200630 Tuesday
Day 2WOD 200630 Happy Birthday Coach Colin!!! June Accomplishments!!!
June 2020
200630 Tuesday
Day 2WOD 200630 warm-up – Coach’s Choice A. 1 set every 5min, x 410cal row/bike/ski10 med ball step-ups… nte 24”/20”20 unbroken kb swings… nte 24kg/16kgwork @ 0:00, 5:00, 10:00, 15:00rest to 24:00 on timer, then BB. EMOM 8:00evens – 2. 2. 2. – power cleans… load is athlete’s choiceodds – 50 double unders/100 singlesC. post
200629 Monday
Day 1WOD 200629 warm-up – Coach’s Choice A1. 10 back squats… rest to top of minute, then A2A2. 10/10 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 5 sets @ 80-90% effort… capped @ 17:0020cal/17cal row12 wall
Week of 200629 Preview
Day 1WOD 200629 warm-up – Coach’s Choice A1. 10 back squats… rest to top of minute, then A2A2. 10/10 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 13:00 on timer, then BB. 5 sets @ 80-90% effort… capped @ 17:0020cal/17cal row12 wall
Week of 200629 Preview Read More »
200626 Friday
@ the whiteboard Day 5WOD 200626 warm-up – Coach’s ChoiceEquipment Needed – kettlebell, med ball, jump rope A. Chipper Friday!!Complete workload @ 90% effort… capped @ 30:006 kb swings + 12 wall balls + 18 du/x2singles7 kb swings + 14 wall balls + 21 du/x2singles8 kb swings + 16 wall balls + 24 du/x2singles9 kb swings
