200930 Wednesday
Day 3WOD 200930Repeat WOD 191101Repeat WOD 170310 September Accomplishments!!!
September 2020
200930 Wednesday
Day 3WOD 200930Repeat WOD 191101Repeat WOD 170310 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort5 pull-ups10 hrpu15 squatsrest to 10:00 on timer, then BB. 1000m row @ 100% effort…rest to 20:00 on timer, then CC. Repeat “A”D. post WOD recovery
200929 Tuesday
Day 2WOD 200929Repeat WOD 191206 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/9515 deadlifts12 hang power cleans9 shoulder to overhead6 burpees over bar*execute 25 double unders/50 singles every 2minB. post WOD recovery
200928 Monday
Day 1WOD 200928Repeat WOD 191213 warm-up – Coach’s Choice A. 10 x 1 set every 3:00… work @ high intensity12 kb swings… athlete’s choice9 wall balls6 t2b3 high box jumpsB. post WOD recovery
Week of 200928 Preview
Day 1WOD 200928Repeat WOD 191213 warm-up – Coach’s Choice A. 10 x 1 set every 3:00… work @ high intensity12 kb swings… athlete’s choice9 wall balls6 t2b3 high box jumpsB. post WOD recovery Day 2WOD 200929WOD 191206 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/9515 deadlifts12 hang power cleans9 shoulder
Week of 200928 Preview Read More »
200925 Friday
Day 5WOD 200925Repeat WOD 200117 warm-up – Coach’s Choice A. 1 set every 5:00 for 6 total sets… work @ 90% effort1:00 row/bike/ski4/4 db hang clean & jerks… nte 50/356 deadlifts… nte 185/1158 burpees over bar(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)-goal is for each row/bike/ski segment to be exactly same… 90% effort for
