August 2020

Day 2WOD 200804

Day 2WOD 200804 Warm-up – Coach’s Choice A. AMRAP 5:00 @ 80-90% effort12 kb swings… nte 32kg/24kg9 burpees6 t2b/hkr/ghd sit-upsRest 3min, then BB. AMRAP 5:00 @ 80-90% effortRow/ski/bike for caloriesRest 3min, then CC. AMRAP 5:00 @ 80-90% effort12 db thrusters… nte 50/359 burpees6 t2b/hkr/ghd sit-upsRest 3min, then DD. AMRAP 5:00 @ 80-90% effortRow/ski/bike for caloriesE.

Day 1WOD 200803

Day 1WOD 200803 Warm-up – Coach’s Choice A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3A3. 10 goblet squats… back to A1 @ 5:00, x 3Rest to 18-20 on the timer, then BB. 3 sets @ 90% effort500m row/ski – OR

Day 1WOD 200803 Warm-up – Coach’s Choice A1. 6 TGU, total reps, alternate arms… rest 30sec, then A2A2. 8 renegade row (push-up + row(L) + row(R))… rest 30sec, then A3A3. 10 goblet squats… back to A1 @ 5:00, x 3Rest to 18-20 on the timer, then BB. 3 sets @ 90% effort500m row/ski – OR

Rest Day Week of 200803 Preview

Day 6WOD 200801 WOD – Coach’s Choice Fitness Outside of the Shed…