Day 4WOD 200820Aerobic Repeats + ROMWOD A1. 90sec – test your 90% aerobic effort… rest 90sec, then A2A2. 90sec – retest your 90% aerobic effort… rest = math!Take average of both efforts, and set up BB. 8 x average distance of A’s… rest 90sec b/t setsC. ROMWOD
Day 3WOD 200819 Warm-up – Coach’s Choice After warming up, use the rest of the training session to complete workloadA. Not for time21. 18. 15. 12. 9. 6. 3. 1.Deadlifts – starting weight nte 185/125… goal is to increase load each set@ dots – 10 med ball step-ups + 8 pull-ups/ring rows – OR –
Day 2WOD 200818 Warm-up – Coach’s Choice A. 20 unbroken wall balls every 90sec, x 5Rest to 8:00 on timer, then BB. EMOM 5:0050 double unders/100 singlesRest to 15:00 on timer, then CC. 20 unbroken db power snatches (50/35) every 90se, x 5Rest to 25:00 on timer, then DD. AMRAP 5:0020 wall balls50 double unders/100
Day 1WOD 200817 Warm-up – Coach’s Choice A. 1 set every 5min, x 5… goal is to increase barbell load each set1 squat clean2 front squats3 push jerks6 burpees over bar12cal row/bike/skiRest to 25:00 on timer, then BB. AMRAP 5:00Clean & jerks @ 100% of last set of “A”C. post WOD recovery
Day 1WOD 200817 Warm-up – Coach’s Choice A. 1 set every 5min, x 5… goal is to increase barbell load each set1 squat clean2 front squats3 push jerks6 burpees over bar12cal row/bike/skiRest to 25:00 on timer, then BB. AMRAP 5:00Clean & jerks @ 100% of last set of “A”C. post WOD recovery Day 2WOD 200818
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