Day 1WOD 200810 Warm-up – Coach’s Choice A1. 3 barbell thrusters… rest to top of minute, then A2A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4Rest to 12:00, then BB. 1:00 – max calories on apparatus of choiceRest to 18:00, then CC. AMRAP 14:00 @ 90% […]
Day 1WOD 200810 Warm-up – Coach’s Choice A1. 3 barbell thrusters… rest to top of minute, then A2A2. AMRAP 60sec – strict pulling reps (ring row/pull-ups/muscle-ups)… rest to 3:00, then back to A1, x 4Rest to 12:00, then BB. 1:00 – max calories on apparatus of choiceRest to 18:00, then CC. AMRAP 14:00 @ 90%
Week of 200810 Preview Read More »
Day 5WOD 200807 Warm-up – Coach’s Choice A. EMOM Friday!!EMOM 32:00… goal is to increase barbell load as you go!… pull-up segment should be chest to bar/kipping/jumping… no ring rows today1) 12-15 wall balls2) 3 clean & jerks3) 5-7 pull-ups – OR – 3-5 muscle-ups (ring or bar)4) 8 bjsd… box height is athlete’s choiceB. post WOD
Day 4WOD 200806Aerobic Repeats + ROMWOD A. Complete all row segments @ 90% aerobic effort1:00 row max metersRest 30sec2:00 row max metersRest 1min3:00 row max metersRest 2min4:00 row max metersRest 3min5:00 row max metersB. ROMWOD
Day 3WOD 200805 Warm-up – Coach’s Choice A. Complete workload @ 80% effort, not for time… increase barbell load each set10 shoulder to overhead50 double unders/100 singles12 ring row30sec FLR8 shoulder to overhead50 double unders/100 singles14 ring row45sec FLR6 shoulder to overhead50 double unders/100 singles16 ring rows60sec FLR4 shoulder to overhead50 double unders/100 singles18 ring
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